Jason’s Workout By Jeff Woods – Custom Fit Program goals * Reduce AB girth, improve strength and improve body composition.
Action plan * Develop sustainable nutritional plan with Lalitha Taylor RD. * Develop periodized training model with built in load progressions to improve strength + body composition
* Model consists of 3 x 4 week training phases with 5 days off in between to prevent injury and optimize adaptations.
Weekly structure looks like this
4 day strength training split. One form of interval training for a total of 5 workouts per week. Each workout runs 60 min including warm up... No more! Less is more! Intensity focus! Reps, loads , lift cadence, number of sets vary depending on phase of training.
Example * Phase 1 Fail @ 12-15 reps x3 sets 60 sec rest between sets * Final Phase Fail @3-5 reps x5 sets 180 sec rest between sets
Example of 4 day split * Day 1 Dead lifts, Bulgarian split squats, posterior delt flys
* Day 2 Bench press, Tricep dips, Chest flys * Day 3 Squat variations (Back, Front, Box, Goblet) Shoulder press, medial delt fly
* Day 4 Barbell high pulls, Lat pull downs, Anterior delt raises