Get Jacked! Phase 1 of 3

General Strength and Lean Mass Program for All Lifters

This program is designed for all lifters who are looking to get on a established routine that provides guidance toward results. Moderate volume and slightly regressed exercises will lay a great foundation for training to come.

Focus:

• Increase overall strength in major muscle groups
• Push volume in core movements to increase strength and lean mass efficiently
• Improve strength and efficiency with antagonist pairings

Structure:

The program follows a 4-day split with a focus on different muscle groups each day:

• Day 1: Upper (Push Heavy/Light Pulls)
• Day 2: Lower (Posterior Chain Heavy/Light Squat)
• Day 3: Upper (Row Heavy/Light Push)
• Day 4: Lower (Squat Heavy/Light Posterior Chain)

Sample Exercises:

• Squat Variations: Front Squat, Bulgarian Split Squat, Single Leg Squats
• Push: DB Incline, Push-ups, Shoulder Press, Triceps
• Posterior Chain: Hang Snatch, Hang Clean and Push Press
• Pull: Pull-ups, Dumbbell Rows, Seated Cable Rows, Bicep Curls

Progression:

• Track your workouts in Bridge and monitor progress. Increase weight, sets, reps, or distance each week to get stronger and fitter.

Important Notes:

• This is a guided remote program, adjust exercises and weights to fit your individual goals and experience level.
• Proper form is crucial for all exercises. Don't sacrifice form for heavier weights.
• Ensure adequate rest and recovery between workouts. This program is a 4 days split and ideal you should have an active recovery day after days 2 and 4, with a full off day on day 7.
• Specific movement prep is included before each workout, but be sure to elevate your heart rate and mobilize any tissues that feel restrictive.
• If you have any injuries or limitations, consult a doctor or physical therapist before starting this program.

This program provides a challenging and well-rounded approach for all lifters looking to build strength and lean mass. Remember to listen to your body, prioritize proper form, and adjust the program as needed to fit your individual needs and goals.

For more individualization, recovery options, or conditioning add-ons email hdbperformance@gmail.com