WORLD 2 · THE PLANS

WORKOUT PLANS

PRE-PACKAGED CAMPAIGNS OF PAIN. SPEEDRUN YOUR GAINS.

⚠ 329 LEVEL PACKS LOADED · 943 WEEKS OF CAMPAIGN · 36902 PRESCRIBED MOVES. MORE STILL COMPILING. ⚠
"CRUNCH THE NUMBERS" AB WORKOUT
READY
1 WEEK 1 DAY 4 MOVES
A 1-week campaign: 1 training days, 4 prescribed moves.
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12-WEEK BEGINNER TO ADVANCED PROGRAM
READY
12 WEEKs 42 DAYs 355 MOVES
A 12-week campaign: 42 training days, 355 prescribed moves.
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12-WEEK BEGINNER TO ADVANCED PROGRAM – PHASE 1
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3 WEEKs 9 DAYs 72 MOVES
Do this workout three times per week with at least one full day of rest between workouts (such as Monday, Wednesday and Friday).
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12-WEEK BEGINNER TO ADVANCED PROGRAM – PHASE 2
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3 WEEKs 12 DAYs 108 MOVES
Do each of the following workouts twice per week. For example, do workout 1 on Monday and then again on Thursday, and do workout 2 on Tuesday and then again on Friday.
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12-WEEK BEGINNER TO ADVANCED PROGRAM – PHASE 3
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3 WEEKs 9 DAYs 80 MOVES
Do each of the following workouts once per week, allowing at least one day of rest between workouts.
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12-WEEK BEGINNER TO ADVANCED PROGRAM – PHASE 4
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3 WEEKs 12 DAYs 102 MOVES
Do each workout below once per week. For example: Workout 1 on Monday, Workout 2 on Tuesday, Workout 3 on Thursday and Workout 4 on Friday.
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14-DAY BODY SCULPTING MASS WORKOUT
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6 WEEKs 36 DAYs 228 MOVES
A muscle-gain program for a well-equipped gym, built for faster metabolisms: heavier two-week blocks of modified compound supersets (10-12 reps), supersets (8-10), and giant…
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14-DAY BODY SCULPTING WORKOUT #1
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6 WEEKs 36 DAYs 228 MOVES
A six-week dumbbells-only body sculpting plan periodized in two-week blocks: modified compound supersets in weeks 1-2, supersets in weeks 3-4, giant sets in weeks 5-6, with…
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14-DAY BODY SCULPTING WORKOUT #2
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6 WEEKs 36 DAYs 228 MOVES
The 14-Day Body Sculpting Workout for a home gym with an adjustable bench: two-week blocks of modified compound supersets, then supersets, then giant sets, with reps dropping…
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14-DAY BODY SCULPTING WORKOUT #3
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6 WEEKs 36 DAYs 228 MOVES
The gym edition of the 14-Day Body Sculpting Workout: two-week blocks of modified compound supersets, then supersets, then giant sets across machines, barbells and dumbbells.…
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14-DAY BODYWEIGHT BODY SCULPTING WORKOUT
READY
6 WEEKs 36 DAYs 204 MOVES
A no-equipment program (a portable pull-up bar is all you need): two-week blocks of modified compound supersets, supersets, then giant sets, every strength row taken for as…
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14-DAY RAPID BODY SCULPTING WORKOUT #1
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6 WEEKs 36 DAYs 228 MOVES
The 30-minutes-or-less edition of the 14-Day Body Sculpting Workout, needing only a pair of dumbbells: the same two-week periodization (modified compound supersets, supersets,…
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14-DAY RAPID BODY SCULPTING WORKOUT #2
READY
6 WEEKs 36 DAYs 228 MOVES
The rapid workout for a home gym with an adjustable bench: two-week blocks of modified compound supersets, supersets, then giant sets at 30-45 second rests. Day 1 falls on…
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15-MINUTE BACK WORKOUT
READY
1 WEEK 1 DAY 4 MOVES
This 15-minute back workout uses single-arm training done with no rest between arms and exercises. Read the full details of this workout in my Training section.
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15-MINUTE BICEPS & TRICEPS WORKOUT
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1 WEEK 1 DAY 6 MOVES
Be sure to read the full article on this superset-oriented biceps and triceps workout in my Training section of the site.
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15-MINUTE CHEST EXTENDED SET WORKOUT
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1 WEEK 1 DAY 8 MOVES
A 1-week campaign: 1 training days, 8 prescribed moves.
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15-MINUTE CHEST WORKOUT
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1 WEEK 1 DAY 3 MOVES
Be sure to read my article on the details on how to perform this chest workout in my Training section of the site.
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15-MINUTE FOREARMS, ABS & CALVES WORKOUT
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1 WEEK 1 DAY 3 MOVES
Be sure to read the full article on this staggered set technique in my Training section of the site.
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15-MINUTE LEG WORKOUT
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1 WEEK 1 DAY 3 MOVES
Go to my Workout section of the site to read my article 15-Minute Leg Workout so that you can familiarize yourself with how to do this Tabata Interval leg workout.
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15-MINUTE SHOULDER EXTENDED SET WORKOUT
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1 WEEK 1 DAY 5 MOVES
A 1-week campaign: 1 training days, 5 prescribed moves.
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2021 HOLIDAY SHRED CHALLENGE
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8 WEEKs 40 DAYs 408 MOVES
A 8-week campaign: 40 training days, 408 prescribed moves.
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28 DAYS TO REDEMPTION – WEEKS 1-4
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4 WEEKs 20 DAYs 138 MOVES
A 4-week campaign: 20 training days, 138 prescribed moves.
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3 PRONG STRONG – WEEKS 1-6
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6 WEEKs 24 DAYs 214 MOVES
Please read the for more details on this program.
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3 PRONG STRONG – WEEKS 3-4
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2 WEEKs 8 DAYs 72 MOVES
A 2-week campaign: 8 training days, 72 prescribed moves.
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3 PRONG STRONG – WEEKS 5-6
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2 WEEKs 8 DAYs 70 MOVES
A 2-week campaign: 8 training days, 70 prescribed moves.
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3 WAYS TO SHOULDERS
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4 WEEKs 8 DAYs 54 MOVES
Developing the Shoulders can be a difficult task, especially if you don't quite understand the anatomy of the muscle structure and the different ways to target each head of the…
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3X3 REST RUNDOWN
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5 WEEKs 20 DAYs 160 MOVES
A 5-week campaign: 20 training days, 160 prescribed moves.
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4 DAY 4 WEEK- 4X4 WORKOUT
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4 WEEKs 16 DAYs 131 MOVES
This Program was designed to help you break through the Plateau's that each of us hit throughout a regular resistance training plan. If you need something to give your body a…
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4 WEEK AT HOME EQUIPMENT FREE WORKOUT – WEEKS 1-4
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4 WEEKs 20 DAYs 152 MOVES
A 4-week campaign: 20 training days, 152 prescribed moves.
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4-MINUTE MUSCLE FULL-BODY WORKOUT
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1 WEEK 1 DAY 9 MOVES
A 1-week campaign: 1 training days, 9 prescribed moves.
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4-MINUTE MUSCLE FULL-SPLIT – WEEKS 1-4
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4 WEEKs 20 DAYs 332 MOVES
A 4-week campaign: 20 training days, 332 prescribed moves.
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4-WEEK FULL-BODY BURN
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4 WEEKs 20 DAYs 358 MOVES
A 4-week campaign: 20 training days, 358 prescribed moves.
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4-WEEK JYM STRENGTH BAND CHALLENGE
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4 WEEKs 16 DAYs 132 MOVES
A 4-week campaign: 16 training days, 132 prescribed moves.
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5, 3, 2 STRENGTH PROGRAM
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10 WEEKs 50 DAYs 368 MOVES
A 10-week campaign: 50 training days, 368 prescribed moves.
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5, 3, 2 STRENGTH PROGRAM PHASE 1 (WEEKS 1-5)
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5 WEEKs 25 DAYs 185 MOVES
Do these 5 workouts each week during weeks 1-5 of the 5, 3, 2 Strength Program. Your goal is to try and increase the weight you use on each exercise over the five week period.…
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5, 3, 2 STRENGTH PROGRAM PHASE 2 (WEEKS 6-8)
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3 WEEKs 15 DAYs 111 MOVES
A 3-week campaign: 15 training days, 111 prescribed moves.
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5, 3, 2 STRENGTH PROGRAM PHASE 3 (WEEKS 9&10)
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2 WEEKs 10 DAYs 72 MOVES
A 2-week campaign: 10 training days, 72 prescribed moves.
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5-SYSTEM WORKOUT
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1 WEEK 5 DAYs 48 MOVES
In the 5-System protocol, for each exercise you'll do one extended set, going from relatively light weight to heavy weight in the smallest possible increments (5 pounds or 10…
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5X5 FULL-BLOWN
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1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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6 WEEKS TO SICK ARMS (WEEKS 5 & 6)
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2 WEEKs 8 DAYs 76 MOVES
Below are the workouts for the final two weeks of my 6 Weeks To Sick Arms Program. Here, week 1 represents week 5 and week 2 represents week 6 of the 6 Weeks To Sick Arms Program.
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8 WEEKS TO BOULDER SHOULDERS (PHASE 1 AND 2)
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8 WEEKs 12 DAYs 76 MOVES
The 8 Weeks to Boulder Shoulders Program maximizes overall shoulder size and width. It is a two-phase program, with each phase maximizing a specific aspect of deltoid muscle…
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8-WEEK ROCK HARD CHALLENGE — WEEKS 1-8
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8 WEEKs 45 DAYs 484 MOVES
A 8-week campaign: 45 training days, 484 prescribed moves.
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ABS- SMITH MACHINE HIP THRUST WORKOUT
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1 WEEK 1 DAY 4 MOVES
Smith machine hip thrust - medium
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ADVANCED 14-DAY BODY SCULPTING WORKOUT #1
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6 WEEKs 36 DAYs 468 MOVES
An advanced six-day gym program: weights six days a week on a three-way split (back/chest/rear delts and calves; arms and shoulders; legs), each split day performed twice…
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ADVANCED 14-DAY BODY SCULPTING WORKOUT #2
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6 WEEKs 36 DAYs 468 MOVES
The second advanced six-day gym program: weights six days a week on a three-way split, each split day performed twice weekly with the second session swapping in each row's…
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ADVANCED BALL & BAND WORKOUT
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12 WEEKs 48 DAYs 349 MOVES
A 12-week campaign: 48 training days, 349 prescribed moves.
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ALTERNATING REST-PAUSE 2.0
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1 WEEK 6 DAYs 60 MOVES
A 1-week campaign: 6 training days, 60 prescribed moves.
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ALTERNATING REST-PAUSE 2.0 – DAY 2
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1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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ALTERNATING REST-PAUSE 2.0 – DAY 3
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1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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ALTERNATING REST-PAUSE 2.0 – DAY 4
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1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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ALTERNATING REST-PAUSE 2.0 – DAY 5
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1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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ALTERNATING REST-PAUSE 2.0 – DAY 6
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1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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ALTERNATING REST-PAUSE TRAINING PROGRAM
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1 WEEK 4 DAYs 26 MOVES
Be sure to read my article about the very novel training technique in my workouts section before starting this program.
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ASCENDING DROP SETS FULL-SPLIT – WEEKS 1-4
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4 WEEKs 24 DAYs 352 MOVES
A 4-week campaign: 24 training days, 352 prescribed moves.
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AT-HOME ARM WORKOUT
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1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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AT-HOME BACK WORKOUT
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1 WEEK 1 DAY 5 MOVES
A 1-week campaign: 1 training days, 5 prescribed moves.
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AT-HOME CALVES WORKOUT
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1 WEEK 1 DAY 3 MOVES
A 1-week campaign: 1 training days, 3 prescribed moves.
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AT-HOME CHEST WORKOUT
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1 WEEK 1 DAY 12 MOVES
A 1-week campaign: 1 training days, 12 prescribed moves.
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AT-HOME CRUNCH AROUND THE CLOCK ABS WORKOUT
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1 WEEK 1 DAY 7 MOVES
A 1-week campaign: 1 training days, 7 prescribed moves.
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AT-HOME EXTENDED SET ABS WORKOUT
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1 WEEK 1 DAY 2 MOVES
A 1-week campaign: 1 training days, 2 prescribed moves.
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AT-HOME LEG WORKOUT
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1 WEEK 1 DAY 8 MOVES
A 1-week campaign: 1 training days, 8 prescribed moves.
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AT-HOME LEG WORKOUT
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4 WEEKs 4 DAYs 20 MOVES
For those who train at home and/or have limited equipment weight equipment. Each exercise can be done with a barbell or set of dumbbells, and in some cases no weight at all.
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AT-HOME LOWER ABS EXTENDED SET WORKOUT
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1 WEEK 1 DAY 3 MOVES
A 1-week campaign: 1 training days, 3 prescribed moves.
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AT-HOME SHOULDER WORKOUT
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1 WEEK 1 DAY 8 MOVES
A 1-week campaign: 1 training days, 8 prescribed moves.
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AT-HOME TABATA ABS WORKOUT
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1 WEEK 1 DAY 3 MOVES
A 1-week campaign: 1 training days, 3 prescribed moves.
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BACK AND FOURTH TRAINING (PHASE 2)
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3 WEEKs 15 DAYs 243 MOVES
A 3-week campaign: 15 training days, 243 prescribed moves.
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BACK AND FOURTH TRAINING – WEEKS 1-6
READY
6 WEEKs 30 DAYs 489 MOVES
Be sure to read the in the Training section of my site for full details on this training program before starting it.The overview provides critical details that will impact the…
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BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 1
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4 WEEKs 20 DAYs 144 MOVES
A 4-week campaign: 20 training days, 144 prescribed moves.
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BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 10
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4 WEEKs 16 DAYs 109 MOVES
A 4-week campaign: 16 training days, 109 prescribed moves.
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BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 11
READY
4 WEEKs 20 DAYs 144 MOVES
A 4-week campaign: 20 training days, 144 prescribed moves.
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BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 12
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4 WEEKs 16 DAYs 124 MOVES
A 4-week campaign: 16 training days, 124 prescribed moves.
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BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 13
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4 WEEKs 20 DAYs 184 MOVES
A 4-week campaign: 20 training days, 184 prescribed moves.
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BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 14
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4 WEEKs 16 DAYs 143 MOVES
A 4-week campaign: 16 training days, 143 prescribed moves.
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BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 15
READY
4 WEEKs 16 DAYs 127 MOVES
A 4-week campaign: 16 training days, 127 prescribed moves.
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BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 2
READY
4 WEEKs 16 DAYs 143 MOVES
A 4-week campaign: 16 training days, 143 prescribed moves.
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BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 3
READY
4 WEEKs 16 DAYs 127 MOVES
A 4-week campaign: 16 training days, 127 prescribed moves.
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BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 4
READY
4 WEEKs 16 DAYs 140 MOVES
A 4-week campaign: 16 training days, 140 prescribed moves.
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BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 5
READY
4 WEEKs 16 DAYs 124 MOVES
A 4-week campaign: 16 training days, 124 prescribed moves.
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BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 6
READY
4 WEEKs 20 DAYs 184 MOVES
A 4-week campaign: 20 training days, 184 prescribed moves.
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BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 7
READY
4 WEEKs 16 DAYs 127 MOVES
A 4-week campaign: 16 training days, 127 prescribed moves.
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BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 8
READY
4 WEEKs 16 DAYs 143 MOVES
A 4-week campaign: 16 training days, 143 prescribed moves.
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BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 9
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4 WEEKs 16 DAYs 127 MOVES
A 4-week campaign: 16 training days, 127 prescribed moves.
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BALL & BAND ADVANCED WEIGHT LOSS
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12 WEEKs 51 DAYs 457 MOVES
A 12-week campaign: 51 training days, 457 prescribed moves.
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BALL & BAND INTERMEDIATE MUSCLE AND PERFORMANCE
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11 WEEKs 48 DAYs 365 MOVES
A 11-week campaign: 48 training days, 365 prescribed moves.
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BARBELL + SMITH MACHINE BENCH PRESS WORKOUT
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1 WEEK 1 DAY 4 MOVES
A 1-week campaign: 1 training days, 4 prescribed moves.
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BECOME STRONG BECOME POWERFUL
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4 WEEKs 4 DAYs 28 MOVES
Pulled from The Article become Strong, Become Powerful. This Program was designed not as a total body typical 4 week workout, rather than a workout that should be conducted…
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BEGINNER CARDIOACCELERATION PROGRAM
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6 WEEKs 18 DAYs 286 MOVES
Be sure to read the details of the before starting this workout. In the second phase of the program (weeks 3-4), exercise time increases by 15 seconds to a total of 45…
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BEGINNERS PLAN
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4 WEEKs 16 DAYs 97 MOVES
If your a Beginner and need a great routine that will get you in the gym and get you results then look no further. This 1 month plan will help guide you on your path to taking…
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BICEPS IMBALANCE TRAINING WORKOUT
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4 WEEKs 8 DAYs 69 MOVES
Add these biceps/triceps workouts to your current training split. Remember that all single-arm exercises are to be done only for the smaller arms. Be sure to read my Biceps…
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BICEPS LADDER WORKOUT
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1 WEEK 1 DAY 4 MOVES
Try this biceps routine to learn how to fit my Biceps Ladder into your workouts.
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BICEPS PEAK WORKOUT
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1 WEEK 2 DAYs 7 MOVES
Training Notes: On barbell curls (Day 1), do the first two sets with a narrow grip (inside shoulder-width) to emphasize the biceps' long head. On concentration curls (Day 1),…
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BODYWEIGHT EXTENDED SET BACK WORKOUT
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1 WEEK 1 DAY 5 MOVES
A 1-week campaign: 1 training days, 5 prescribed moves.
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BREAK-IN ROUTINE #1
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13 WEEKs 78 DAYs 494 MOVES
A first weight-training program needing only a pair of dumbbells. Train weights four days a week and do aerobic work twice: Day 1 falls on Monday and Thursday, Day 2 on Tuesday…
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BREAK-IN ROUTINE #2
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13 WEEKs 78 DAYs 494 MOVES
The Break-In routine for a home gym with an adjustable bench and leg curl/extension attachment. Train weights four days a week and do aerobic work twice: Day 1 falls on Monday…
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BUILDING A BIGGER CHEST
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6 WEEKs 6 DAYs 30 MOVES
Pulled from The Article 'Building a Bigger Chest" this plan is guaranteed to keep you grounded in the simple principles of adding weight and instituting proper technique in the…
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CABLE CROSSOVER EXTENDED SET CHEST WORKOUT
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1 WEEK 1 DAY 6 MOVES
A 1-week campaign: 1 training days, 6 prescribed moves.
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CABLE CROSSOVER LADDER WORKOUT
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1 WEEK 1 DAY 3 MOVES
A 1-week campaign: 1 training days, 3 prescribed moves.
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CABLE CROSSOVER PULLDOWN WORKOUT
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1 WEEK 1 DAY 4 MOVES
A 1-week campaign: 1 training days, 4 prescribed moves.
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CARDIOACCELERATION BAND WORKOUT
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1 WEEK 1 DAY 22 MOVES
A 1-week campaign: 1 training days, 22 prescribed moves.
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CARVE OUT YOUR UPPER PECS
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1 WEEK 1 DAY 4 MOVES
A 1-week campaign: 1 training days, 4 prescribed moves.
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CHEST & TRICEPS BAND WORKOUT
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1 WEEK 1 DAY 7 MOVES
A 1-week campaign: 1 training days, 7 prescribed moves.
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CHEST MESS TRAINING
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4 WEEKs 4 DAYs 16 MOVES
The Bench press can be a difficult lift to see dramatic increases in the amount of weight used. Because of the vital importance of this exercise and popularity it is used by…
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CIRCUIT MAXIMUS
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1 WEEK 7 DAYs 107 MOVES
A 1-week campaign: 7 training days, 107 prescribed moves.
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CIRCUIT MAXIMUS – DAY 2
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1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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CIRCUIT MAXIMUS – DAY 3
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1 WEEK 1 DAY 30 MOVES
A 1-week campaign: 1 training days, 30 prescribed moves.
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CIRCUIT MAXIMUS – DAY 4
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1 WEEK 1 DAY 9 MOVES
A 1-week campaign: 1 training days, 9 prescribed moves.
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CIRCUIT MAXIMUS – DAY 5
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1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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CIRCUIT MAXIMUS – DAY 6
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1 WEEK 1 DAY 28 MOVES
A 1-week campaign: 1 training days, 28 prescribed moves.
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CIRCUIT MAXIMUS – DAY 7
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1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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COMPLEX TRAINING – WEEKS 1-4
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4 WEEKs 16 DAYs 248 MOVES
A 4-week campaign: 16 training days, 248 prescribed moves.
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COMPOUND SET BACK WORKOUT
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1 WEEK 1 DAY 4 MOVES
A 1-week campaign: 1 training days, 4 prescribed moves.
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COMPOUND SET CHEST WORKOUT
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1 WEEK 1 DAY 4 MOVES
A 1-week campaign: 1 training days, 4 prescribed moves.
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COMPOUND SET LEG WORKOUT
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1 WEEK 1 DAY 6 MOVES
A 1-week campaign: 1 training days, 6 prescribed moves.
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COUNTDOWN TO STRENGTH – WEEKS 1-5
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5 WEEKs 23 DAYs 244 MOVES
A 5-week campaign: 23 training days, 244 prescribed moves.
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DAILY GRIND WORKOUT PROGRAM (WEEKS 4-5)
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2 WEEKs 10 DAYs 116 MOVES
Be sure to read the program overview of the Daily Grind Workout program in the Training section of the site. It is critical to your understanding of this full-body program that…
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DEAD LEGS
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4 WEEKs 4 DAYs 21 MOVES
This sample leg program shows you how to incorporate deadlifts into your leg training over a 4-week schedule. Do this leg workout once a week any time you normally do…
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DOWN AND UP MASS FULL-SPLIT – WEEKS 1-10
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10 WEEKs 50 DAYs 730 MOVES
A 10-week campaign: 50 training days, 730 prescribed moves.
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DOWN AND UP MASS PROGRAM (WEEKS 5-7)
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3 WEEKs 12 DAYs 156 MOVES
This is weeks 5-7 of the Down And Up Mass program. Here week 1 on this template refers to week 5, week 2 refers to week 6, and week 3 refers to week 7. Be sure to read the Down…
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DOWN AND UP MASS PROGRAM (WEEKS 8-10)
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3 WEEKs 12 DAYs 155 MOVES
This is weeks 8-10 of the Down And Up Mass program. Here week 1 on this template refers to week 8, week 2 refers to week 9, and week 3 refers to week 10. Be sure to read the…
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DOWN AND UP MASS PROGRAM – WEEKS 1-10
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10 WEEKs 40 DAYs 517 MOVES
This is the first four weeks of the Down And Up Mass program. Be sure to read the article in my Training section of the site for the details on each workout. Remember in weeks…
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DROP SET COUNTDOWN
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4 WEEKs 20 DAYs 128 MOVES
A 4-week campaign: 20 training days, 128 prescribed moves.
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DUMBBELL FULL-BODY FIRE — WEEKS 1-4
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4 WEEKs 16 DAYs 120 MOVES
A 4-week campaign: 16 training days, 120 prescribed moves.
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DUMBBELL KICKBACK WORKOUT
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1 WEEK 1 DAY 4 MOVES
Use this workout to see how to incorporate dumbbell triceps kickbacks into your triceps training. With an emphasis on the lateral head—while still hitting the other heads of…
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EXTENDED SET BACK WORKOUT
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1 WEEK 1 DAY 6 MOVES
Be sure to read the full article of the Extended Set Back Workout in my Training section of the site for a better understanding of the technique involved.
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FAIL NOT FAIL PROGRAM (FNF) – WEEKS 1-4
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4 WEEKs 20 DAYs 128 MOVES
A 4-week campaign: 20 training days, 128 prescribed moves.
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FAT LOSS ACCELERATOR WORKOUT
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4 WEEKs 24 DAYs 226 MOVES
If your goal is to get lean and stay shredded then it is important to train at a high intensity pushing, pulling, and lifting maximal amounts of weight as well as an…
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FEEL THE BURN WORKOUT
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1 WEEK 4 DAYs 37 MOVES
A 1-week campaign: 4 training days, 37 prescribed moves.
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FITTER, FASTER, LEANER
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12 WEEKs 48 DAYs 452 MOVES
For all cardio workouts in the Fitter, Faster, Leaner program, refer to the .
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FITTER, FASTER, LEANER – MONTH 2 WORKOUTS
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4 WEEKs 16 DAYs 156 MOVES
For all cardio workouts in the Fitter, Faster, Leaner program, refer to the .
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FITTER, FASTER, LEANER – MONTH 3 WORKOUTS
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4 WEEKs 16 DAYs 148 MOVES
For all cardio workouts in the Fitter, Faster, Leaner program, refer to the .
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FULL BODY TRISET THRASHER
READY
1 WEEK 1 DAY 9 MOVES
A 1-week campaign: 1 training days, 9 prescribed moves.
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FULL BODY WORKOUT AT THE BAR
READY
4 WEEKs 4 DAYs 34 MOVES
I designed the this workout Program one evening many years ago when all that I had to work with was a simple barbell. Experimental as it was at the time, I found that it proved…
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FULL SUPPORT BACK WORKOUT
READY
1 WEEK 1 DAY 5 MOVES
This back workout shows you how to use the supported bent-over row in your back workouts
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FULL, FAST, EXTENDED – DAYS 1-5
READY
1 WEEK 5 DAYs 100 MOVES
A 1-week campaign: 5 training days, 100 prescribed moves.
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FULL-BODY 21S
READY
1 WEEK 5 DAYs 50 MOVES
A 1-week campaign: 5 training days, 50 prescribed moves.
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FULL-BODY 3X3 REST RUNDOWN – DAYS 1-5
READY
1 WEEK 5 DAYs 50 MOVES
Day 1: 60 seconds rest between all sets Day 2: 45 seconds rest between all sets Day 3: 30 seconds rest between all sets Day 4: 15 seconds rest between all sets Day 5: No…
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FULL-BODY 50S – DAYS 1-5
READY
1 WEEK 5 DAYs 50 MOVES
A 1-week campaign: 5 training days, 50 prescribed moves.
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FULL-BODY 5X5+1 – DAYS 1-5
READY
1 WEEK 5 DAYs 50 MOVES
A 1-week campaign: 5 training days, 50 prescribed moves.
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FULL-BODY ALTERNATING FAILURE – DAYS 1-5
READY
1 WEEK 5 DAYs 50 MOVES
A 1-week campaign: 5 training days, 50 prescribed moves.
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FULL-BODY APRE STRENGTH CHALLENGE
READY
3 WEEKs 18 DAYs 174 MOVES
A 3-week campaign: 18 training days, 174 prescribed moves.
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FULL-BODY ASCENDING DROP SETS – DAYS 1-5
READY
1 WEEK 5 DAYs 50 MOVES
A 1-week campaign: 5 training days, 50 prescribed moves.
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FULL-BODY FIRE – WEEKS 1-4
READY
4 WEEKs 16 DAYs 120 MOVES
A 4-week campaign: 16 training days, 120 prescribed moves.
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FULL-BODY FIVE & DIME – WEEKS 1-4
READY
4 WEEKs 16 DAYs 120 MOVES
A 4-week campaign: 16 training days, 120 prescribed moves.
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FULL-BODY MASH-UP – DAY 1
READY
1 WEEK 1 DAY 10 MOVES
4-Minute Muscle
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FULL-BODY MASH-UP – DAY 10
READY
1 WEEK 1 DAY 12 MOVES
Full-Body Superset System
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FULL-BODY MASH-UP – DAY 11
READY
1 WEEK 1 DAY 10 MOVES
Whole-Body Speed Set Training
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FULL-BODY MASH-UP – DAY 12
READY
1 WEEK 1 DAY 10 MOVES
Full-Body 21s
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FULL-BODY MASH-UP – DAY 2
READY
1 WEEK 1 DAY 10 MOVES
Full-Body 5-System
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FULL-BODY MASH-UP – DAY 3
READY
1 WEEK 1 DAY 10 MOVES
Power Pyramid
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FULL-BODY MASH-UP – DAY 4
READY
1 WEEK 1 DAY 40 MOVES
Giant Program 2.0
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FULL-BODY MASH-UP – DAY 5
READY
1 WEEK 1 DAY 10 MOVES
Whole-Body H.I.T. Blitz
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FULL-BODY MASH-UP – DAY 6
READY
1 WEEK 1 DAY 10 MOVES
Whole-Body Hundreds
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FULL-BODY MASH-UP – DAY 7
READY
1 WEEK 1 DAY 10 MOVES
Alternating Rest-Pause 2.0
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FULL-BODY MASH-UP – DAY 8
READY
1 WEEK 1 DAY 10 MOVES
Circuit Maximus
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FULL-BODY MASH-UP – DAY 9
READY
1 WEEK 1 DAY 10 MOVES
5x5 Full-Blown
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FULL-BODY MED TRAINING – WEEKS 1-3
READY
3 WEEKs 12 DAYs 240 MOVES
A 3-week campaign: 12 training days, 240 prescribed moves.
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FULL-BODY MUSCLE MIX-UP – DAYS 1-5
READY
1 WEEK 5 DAYs 50 MOVES
A 1-week campaign: 5 training days, 50 prescribed moves.
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FULL-BODY POWER PYRAMID
READY
1 WEEK 7 DAYs 68 MOVES
A 1-week campaign: 7 training days, 68 prescribed moves.
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FULL-BODY SHORTCUT TO SIZE – WEEKS 1-4
READY
4 WEEKs 20 DAYs 280 MOVES
A 4-week campaign: 20 training days, 280 prescribed moves.
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FULL-BODY SUPERSETS
READY
1 WEEK 6 DAYs 96 MOVES
A 1-week campaign: 6 training days, 96 prescribed moves.
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FULL-BODY TABATAS – DAYS 1-5
READY
1 WEEK 5 DAYs 50 MOVES
A 1-week campaign: 5 training days, 50 prescribed moves.
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GAIN ONE INCH ON YOUR ARMS IN ONE DAY! WORKOUT
READY
1 WEEK 3 DAYs 10 MOVES
Be sure to read my Gain One Inch On Your Arms In One Day! eBook before starting the workout program. It is essential to have your nutrition and supplements lined up for this…
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GET A GRIP WORKOUT
READY
1 WEEK 1 DAY 4 MOVES
This workout will build both impressive grip and wrist strength, as well as grip endurance and big forearms to boot. Be sure to do this exercise at the end of your workout so…
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GET HIGH STRENGTH
READY
4 WEEKs 16 DAYs 183 MOVES
Getting strength is obviously one of the main key goals that everyone has. Over-Training is one of the ruts that we all can get into and rather than getting into a long drawn…
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GET YOKED WITH BANDS WORKOUT
READY
1 WEEK 1 DAY 3 MOVES
A 1-week campaign: 1 training days, 3 prescribed moves.
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GIANT PROGRAM 2.0
READY
1 WEEK 7 DAYs 275 MOVES
Day 1 of my full-body Giant program workouts has you mainly doing two multi-joint exercises followed by two single-joint exercises. In most cases, I've grouped four exercises…
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H.I.P.E. – WEEKS 1-6
READY
6 WEEKs 24 DAYs 240 MOVES
A 6-week campaign: 24 training days, 240 prescribed moves.
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HAMMER YOUR QUADS WORKOUT
READY
1 WEEK 1 DAY 6 MOVES
Blast your quads with one of my favorite leg routines to build size and strength.
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HANDS-FREE CABLE LATERAL RAISE SHOULDER WORKOUT
READY
3 WEEKs 3 DAYs 17 MOVES
A 3-week campaign: 3 training days, 17 prescribed moves.
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HIGH FREQUENCY GVT – DAYS 1-6
READY
1 WEEK 6 DAYs 30 MOVES
A 1-week campaign: 6 training days, 30 prescribed moves.
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HIIT 100 – WEEKS 1-6
READY
6 WEEKs 36 DAYs 420 MOVES
A few important notes regarding the below workout charts: The first exercise for each body part – the one where 10 sets of 10 reps is prescribed – is the HIIT 100 exercise.…
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IN THE PARK FULL-BODY WORKOUT
READY
1 WEEK 1 DAY 17 MOVES
A 1-week campaign: 1 training days, 17 prescribed moves.
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JIM STOPPANI'S GIANT PROGRAM
READY
4 WEEKs 24 DAYs 320 MOVES
A 4-week campaign: 24 training days, 320 prescribed moves.
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JIM'S LUCKY 13 CIRCUIT WORKOUT
READY
1 WEEK 1 DAY 14 MOVES
A 1-week campaign: 1 training days, 14 prescribed moves.
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JW FULL-BODY
READY
1 WEEK 5 DAYs 19 MOVES
A 1-week campaign: 5 training days, 19 prescribed moves.
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JW MARRIOTT MALL OF AMERICA WORKOUT
READY
1 WEEK 3 DAYs 40 MOVES
A 1-week campaign: 3 training days, 40 prescribed moves.
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JYM CHOPPED CHALLENGE – DIANE KELLEY
READY
1 WEEK 1 DAY 11 MOVES
A 1-week campaign: 1 training days, 11 prescribed moves.
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JYM CHOPPED CHALLENGE – LESLY DONAHOE
READY
1 WEEK 1 DAY 9 MOVES
A 1-week campaign: 1 training days, 9 prescribed moves.
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JYM CHOPPED CHALLENGE – MATT GARZA
READY
1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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JYM CHOPPED CHALLENGE – STEPHEN RICHNAFSKY
READY
5 WEEKs 25 DAYs 360 MOVES
A 5-week campaign: 25 training days, 360 prescribed moves.
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JYM CHOPPED CHALLENGE – STEVEN WHITE
READY
1 WEEK 1 DAY 11 MOVES
A 1-week campaign: 1 training days, 11 prescribed moves.
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LEAN ON YOUR DELTS WORKOUT
READY
4 WEEKs 4 DAYs 20 MOVES
A 4-week campaign: 4 training days, 20 prescribed moves.
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LINEAR FULL-BODY MICROS – DAYS 1-5
READY
1 WEEK 5 DAYs 50 MOVES
A 1-week campaign: 5 training days, 50 prescribed moves.
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LOW PULLEY CABLE CROSSOVER WORKOUT
READY
1 WEEK 1 DAY 11 MOVES
A 1-week campaign: 1 training days, 11 prescribed moves.
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MASS JYM STUDY TRAINING PROGRAM
READY
6 WEEKs 24 DAYs 222 MOVES
A 6-week campaign: 24 training days, 222 prescribed moves.
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MED TRAINING
READY
6 WEEKs 24 DAYs 312 MOVES
Be sure to read my MED Training article in the Training section of my site. This will explain more details about doing the extended-set/drop-set technique and the…
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MICRO LINEAR BAND PROGRAM
READY
4 WEEKs 16 DAYs 128 MOVES
A 4-week campaign: 16 training days, 128 prescribed moves.
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MIRROR-IMAGE SHOULDER WORKOUT
READY
4 WEEKs 4 DAYs 24 MOVES
A 4-week campaign: 4 training days, 24 prescribed moves.
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MUSCLE BOOSTER SDS
READY
6 WEEKs 36 DAYs 408 MOVES
A 6-week campaign: 36 training days, 408 prescribed moves.
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MUSCLE BUILDING BALL & BAND WORKOUT
READY
12 WEEKs 60 DAYs 433 MOVES
A 12-week campaign: 60 training days, 433 prescribed moves.
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MUSCLE MAYHEM — WEEKS 1-4
READY
4 WEEKs 16 DAYs 124 MOVES
A 4-week campaign: 16 training days, 124 prescribed moves.
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NEW YEAR'S CHALLENGE (2016)
READY
6 WEEKs 24 DAYs 226 MOVES
For all cardio workouts in the Fitter, Faster, Leaner program, refer to the article.
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NEW YEAR'S CHALLENGE (2018)
READY
6 WEEKs 32 DAYs 468 MOVES
A 6-week campaign: 32 training days, 468 prescribed moves.
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NEW YEAR'S CHALLENGE (2019)
READY
6 WEEKs 42 DAYs 788 MOVES
A 6-week campaign: 42 training days, 788 prescribed moves.
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OLD SCHOOL BODYBUILDING PROGRAM (OSB) – WEEKS 1-6
READY
6 WEEKs 30 DAYs 213 MOVES
A 6-week campaign: 30 training days, 213 prescribed moves.
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ON THE ROAD BAND WORKOUT
READY
1 WEEK 1 DAY 10 MOVES
For a full explanation of this workout, read the section titled in my JYM Band Workout Breakdown.
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ONE DAY WORKOUT- CALVES
READY
4 WEEKs 4 DAYs 16 MOVES
A 4-week campaign: 4 training days, 16 prescribed moves.
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ONE DAY WORKOUT- LEGS
READY
4 WEEKs 4 DAYs 32 MOVES
This One Day Workout is a workout designed to target one specific area or Muscle Group per week. If you choose you can either substitute this particular plan into an already…
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ONE-ARM CABLE REAR DELT FLYE SHOULDER WORKOUT
READY
1 WEEK 1 DAY 4 MOVES
A 1-week campaign: 1 training days, 4 prescribed moves.
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OSCILLATING PERIODIZATION PROGRAM (OPP) – WEEKS 1-5
READY
5 WEEKs 30 DAYs 265 MOVES
A 5-week campaign: 30 training days, 265 prescribed moves.
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OVER AND UNDER BACK WORKOUT
READY
4 WEEKs 4 DAYs 20 MOVES
This is my Over and Under Back Workout Plan that was pulled from my Video on Wide Grip Lat Pulldowns vs. Close Grip Lat Pulldowns. This little gem is yet just one more way to…
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OXFORD DROP SETS
READY
4 WEEKs 16 DAYs 264 MOVES
A 4-week campaign: 16 training days, 264 prescribed moves.
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PARTIAL REPS TRICEPS WORKOUT
READY
1 WEEK 2 DAYs 9 MOVES
A 1-week campaign: 2 training days, 9 prescribed moves.
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PENDULUM FULL-BODY MICROS – DAYS 7-12
READY
1 WEEK 6 DAYs 60 MOVES
A 1-week campaign: 6 training days, 60 prescribed moves.
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PENDULUM FULL-BODY MICROS – WEEKS 1-2
READY
2 WEEKs 12 DAYs 120 MOVES
A 2-week campaign: 12 training days, 120 prescribed moves.
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POWER CHEST WORKOUT
READY
1 WEEK 1 DAY 4 MOVES
This workout is designed to build more power and strength on the bench press and chest in general. It will also help to build bigger pecs.
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POWER HIIT ROUTINE – PHASE 1, WORKOUT A
READY
1 WEEK 1 DAY 29 MOVES
IMPORTANT TRAINING NOTES: Do each exercise interval for 20 SECONDS, not 20 reps. Rest periods are 20 SECONDS, as well.
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POWER HIIT ROUTINE – PHASE 1, WORKOUT B
READY
1 WEEK 1 DAY 16 MOVES
IMPORTANT TRAINING NOTES: Do each exercise interval for 20 SECONDS, not 20 reps. Rest periods are 20 SECONDS, as well. Do band sprints where "sprint" is listed in the workout.
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POWER HIIT ROUTINE – PHASE 2, WORKOUT A
READY
1 WEEK 1 DAY 21 MOVES
IMPORTANT TRAINING NOTES: Do each exercise interval for 20 SECONDS, not 20 reps. Rest periods are 20 SECONDS, as well.
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POWER HIIT ROUTINE – PHASE 2, WORKOUT B
READY
1 WEEK 1 DAY 22 MOVES
IMPORTANT TRAINING NOTES: Do each exercise interval for 20 SECONDS, not 20 reps. Rest periods are 20 SECONDS, as well. Do band sprints where "sprint" is listed in the workout.
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POWER HIIT ROUTINE – PHASE 3, WORKOUT A
READY
1 WEEK 1 DAY 30 MOVES
IMPORTANT TRAINING NOTES: Do each exercise interval for 20 SECONDS, not 20 reps. Rest periods are 20 SECONDS, as well.
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POWER HIIT ROUTINE – PHASE 3, WORKOUT B
READY
1 WEEK 1 DAY 31 MOVES
IMPORTANT TRAINING NOTES: Do each exercise interval for 20 SECONDS, not 20 reps. Rest periods are 20 SECONDS, as well. Do band sprints where "sprint" is listed in the workout.
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POWER PYRAMID WORKOUT – DAY 2
READY
1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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POWER PYRAMID WORKOUT – DAY 3
READY
1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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POWER PYRAMID WORKOUT – DAY 4
READY
1 WEEK 1 DAY 9 MOVES
A 1-week campaign: 1 training days, 9 prescribed moves.
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POWER PYRAMID WORKOUT – DAY 5
READY
1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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POWER PYRAMID WORKOUT – DAY 6
READY
1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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POWER PYRAMID WORKOUT – DAY 7
READY
1 WEEK 1 DAY 9 MOVES
A 1-week campaign: 1 training days, 9 prescribed moves.
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POWER PYRAMID WORKOUTS
READY
4 WEEKs 16 DAYs 112 MOVES
Be sure to read the overview of my Power Pyramid Program for specifics on how to perform each set. Rep speeds (tempo) change throughout the workout, so it's important to follow…
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POWER ROW BACK WORKOUT
READY
1 WEEK 1 DAY 5 MOVES
A 1-week campaign: 1 training days, 5 prescribed moves.
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PROJECT X – WEEKS 1-12
READY
12 WEEKs 60 DAYs 540 MOVES
A 12-week campaign: 60 training days, 540 prescribed moves.
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PULL-UPS TIMES FOUR WORKOUT
READY
1 WEEK 1 DAY 7 MOVES
The four sets of pull-ups are to be done as follows: Set 1: Wide-Grip Pull-Up – This will target the upper lats and overall back width. Make sure your grip is outside of…
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QUADS AND HAMS FOCUS
READY
1 WEEK 1 DAY 6 MOVES
This sample leg workout can be thrown in to any training program. Although the reps are set at the standard 8-10 reps per set range as an example, be sure to vary reps from…
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REP MAX RUNNER – WEEKS 1-4
READY
4 WEEKs 20 DAYs 288 MOVES
A 4-week campaign: 20 training days, 288 prescribed moves.
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REVERSE LINEAR FULL-BODY MICROS – DAYS 1-5
READY
1 WEEK 5 DAYs 50 MOVES
A 1-week campaign: 5 training days, 50 prescribed moves.
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REVERSE-GRIP CABLE KICKBACK WORKOUT
READY
1 WEEK 1 DAY 4 MOVES
Try this workout, which shows you how you can work reverse-grip cable kickbacks into your existing triceps workout by inserting them in place of cable pressdowns every so often…
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RIPPED IN 6 CHALLENGE
READY
6 WEEKs 36 DAYs 531 MOVES
A 6-week campaign: 36 training days, 531 prescribed moves.
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SEPARATED ABS WORKOUT (DIASTASIS RECTI ABDOMINIS)
READY
1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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SHORTCUT TO SHRED (WEEKS 4-6)
READY
3 WEEKs 18 DAYs 138 MOVES
A 3-week campaign: 18 training days, 138 prescribed moves.
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SHORTCUT TO SIZE (PHASE 2)
READY
4 WEEKs 16 DAYs 136 MOVES
A 4-week campaign: 16 training days, 136 prescribed moves.
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SHORTCUT TO SIZE (PHASE 3)
READY
4 WEEKs 16 DAYs 136 MOVES
A 4-week campaign: 16 training days, 136 prescribed moves.
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SHOW TIME WORKOUTS – WEEKS 1-4
READY
4 WEEKs 24 DAYs 424 MOVES
For complete details on the HIIT workouts you see below, refer to the HIIT section of the .
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SMALL ANGLES FULL-BODY – DAYS 1-5
READY
1 WEEK 5 DAYs 142 MOVES
A 1-week campaign: 5 training days, 142 prescribed moves.
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SMALL CHANGE FOR BIG GAINS WORKOUT 1
READY
1 WEEK 1 DAY 32 MOVES
Here's the Chest, Triceps and Abs workout using the Small Change for Big Gains Workout.
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SMALL CHANGE FOR BIG GAINS WORKOUT 2
READY
1 WEEK 1 DAY 43 MOVES
Here's the back, biceps and calves workout of the Small Change for Big Gains progran.
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SMALL CHANGE FOR BIG GAINS WORKOUT 3
READY
1 WEEK 1 DAY 23 MOVES
A 1-week campaign: 1 training days, 23 prescribed moves.
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SMALL CHANGE FOR BIG GAINS WORKOUT 4
READY
1 WEEK 1 DAY 27 MOVES
A 1-week campaign: 1 training days, 27 prescribed moves.
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SMITH MACHINE CLOSE-GRIP BENCH PRESS WORKOUT
READY
1 WEEK 1 DAY 11 MOVES
In addition to hammering your chest, abs, and calves, this workout will challenge your triceps by implementing the Smith machine close-grip bench press.
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SMITH MACHINE HIP THRUST AB WORKOUT
READY
1 WEEK 1 DAY 4 MOVES
A 1-week campaign: 1 training days, 4 prescribed moves.
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SMITH MACHINE SHOULDER WORKOUT
READY
1 WEEK 1 DAY 6 MOVES
For more details on this workout read my Smith-Forged Shoulders article in my Training section of the site.
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SPEED SET LEG WORKOUT
READY
1 WEEK 1 DAY 7 MOVES
A 1-week campaign: 1 training days, 7 prescribed moves.
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SPEED SET TRAINING WITH BANDS
READY
1 WEEK 4 DAYs 26 MOVES
A 1-week campaign: 4 training days, 26 prescribed moves.
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SPEED UP YOUR TRAINING
READY
4 WEEKs 16 DAYs 90 MOVES
This Workout was designed for those of you who like me have a specific amount of time to train. With keeping up with day to day activities, work, family etc...this program can…
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SPLIT SET TRAINING
READY
1 WEEK 4 DAYs 33 MOVES
All exercises with 2 sets of 8 reps listed follow the split set training protocol. For instruction on how to perform this technique, read the .
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SPORTS SPECIFIC BALL & BAND WORKOUT
READY
12 WEEKs 52 DAYs 401 MOVES
A 12-week campaign: 52 training days, 401 prescribed moves.
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STAND AND DELIVER BICEPS WORKOUT
READY
4 WEEKs 4 DAYs 16 MOVES
This biceps-only workout is an extension of my video explaining the benefits of a unique (and very effective) exercise I call the standing cable concentration curl. My popular…
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STANDING SMITH MACHINE UPPER CHEST WORKOUT
READY
1 WEEK 1 DAY 4 MOVES
A 1-week campaign: 1 training days, 4 prescribed moves.
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STEP UP TO BIG LEGS WORKOUT
READY
1 WEEK 1 DAY 6 MOVES
For more information on step ups, read my Training Research Update Feb 14, 2013: Step Up To Big Legs in my training section of the site.
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STEP-UP LEG WORKOUT
READY
1 WEEK 1 DAY 5 MOVES
A 1-week campaign: 1 training days, 5 prescribed moves.
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STIFF BACK WORKOUT
READY
4 WEEKs 4 DAYs 24 MOVES
A 4-week campaign: 4 training days, 24 prescribed moves.
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STOPPANI POCKET WORKOUT #1- BACK
READY
4 WEEKs 4 DAYs 24 MOVES
A 4-week campaign: 4 training days, 24 prescribed moves.
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STOPPANI POCKET WORKOUT #2- LEGS
READY
4 WEEKs 4 DAYs 24 MOVES
A 4-week campaign: 4 training days, 24 prescribed moves.
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STOPPANI POCKET WORKOUT #3- ARMS
READY
4 WEEKs 4 DAYs 24 MOVES
A 4-week campaign: 4 training days, 24 prescribed moves.
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STOPPANI'S BIG WHEELS
READY
4 WEEKs 8 DAYs 52 MOVES
This workout is designed to shock your legs by executing various movements 2 days per week over a 4 week period. Each week you should supplement this program in for the next…
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STOPPANI'S SMITH MACHINE FULL BODY CIRCUIT
READY
4 WEEKs 4 DAYs 28 MOVES
A 4-week campaign: 4 training days, 28 prescribed moves.
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STRONG IN 8
READY
8 WEEKs 40 DAYs 291 MOVES
For complete details read my Strong in 8 article in my training section by clicking on the link below:
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STRONG IN 8 (PHASE 2)
READY
4 WEEKs 20 DAYs 141 MOVES
This is Phase 2 of the program that follows Phase 1. So week 1 of Phase 2 is actually week 5 of the Strong In 8 program. Be sure to read the Strong In 8 training program in my…
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SUPER SHREDDED 8
READY
8 WEEKs 48 DAYs 796 MOVES
A 8-week campaign: 48 training days, 796 prescribed moves.
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SUPER SHREDDED 8 (SS8) AT HOME
READY
8 WEEKs 48 DAYs 796 MOVES
A 8-week campaign: 48 training days, 796 prescribed moves.
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SUPER SHREDDED 8 WORKOUTS – WEEKS 1 & 2
READY
2 WEEKs 12 DAYs 172 MOVES
For a full explanation of the Super Shredded 8 training program, be sure to read the .
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SUPER SHREDDED 8 WORKOUTS – WEEKS 3 & 4
READY
2 WEEKs 12 DAYs 208 MOVES
For a full explanation of the Super Shredded 8 training program, be sure to read the .
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SUPER SHREDDED 8 WORKOUTS – WEEKS 5 & 6
READY
2 WEEKs 12 DAYs 208 MOVES
For a full explanation of the Super Shredded 8 training program, be sure to read the .
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SUPER SHREDDED 8 WORKOUTS – WEEKS 7 & 8
READY
2 WEEKs 12 DAYs 208 MOVES
For a full explanation of the Super Shredded 8 training program, be sure to read the .
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SUPER-MAN REMASTERED CHALLENGE – WEEKS 1-5
READY
5 WEEKs 30 DAYs 435 MOVES
A 5-week campaign: 30 training days, 435 prescribed moves.
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SUPER-MAN TRAINING PROGRAM
READY
5 WEEKs 20 DAYs 250 MOVES
Be sure to read my in my Training section to learn more about this very effective superset training program.
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SUPER-MAN TRAINING PROGRAM (WEEKS 4-5)
READY
2 WEEKs 8 DAYs 100 MOVES
In these final two weeks of the program you climb back up in reps, Here week 1 is actually week 4 of the program and week 2 is actually week 5. Be sure to read over the whole…
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SUPERMAN 2 PROGRAM PHASE 2 (WEEKS 5-7)
READY
3 WEEKs 12 DAYs 156 MOVES
These are the workouts for Phase 2, the final three weeks of Superman 2. Although the default format of this program lists them as weeks 1, 2, and 3 of Phase 2, these three…
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SUPERMAN 2 PROGRAM – WEEKS 1-7
READY
7 WEEKs 28 DAYs 364 MOVES
Be sure to read the entire " " article in my Training section of the site to get the full details on this program before starting it.
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SUPPORTED ROW SUPERSET BACK WORKOUT
READY
1 WEEK 1 DAY 5 MOVES
In the below video, I showed you a great back superset for individuals who like free weight bent-over rows but have lower back issues – a pair of torso supported dumbbell rows…
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TABATA BUILDER – WEEKS 1-4
READY
4 WEEKs 20 DAYs 497 MOVES
A 4-week campaign: 20 training days, 497 prescribed moves.
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TABATA WEIGHT BLAST WORKOUTS
READY
1 WEEK 5 DAYs 51 MOVES
Be sure to read my Tabata Weight Blast article in my Training section of the site that you understand how to perform the sets, reps, and rest of these Tabata-style weight workouts.
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TARGET TRAINING: INNER CHEST
READY
1 WEEK 1 DAY 6 MOVES
A 1-week campaign: 1 training days, 6 prescribed moves.
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TARGETING THE TEAR DROP WORKOUT
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1 WEEK 1 DAY 3 MOVES
Taken from my Jim Gem: Target the Teardrop article, this workout is designed to emphasize the quads—particularly the vastus lateralis, or "teardrop" muscle. Workout Tip: On…
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THE DAILY GRIND AT HOME – WEEKS 1-5
READY
5 WEEKs 25 DAYs 280 MOVES
A 5-week campaign: 25 training days, 280 prescribed moves.
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THE DAILY GRIND – WEEKS 1-5
READY
5 WEEKs 25 DAYs 290 MOVES
Be sure to read the in the Training section of the site. It is critical to your understanding of this full-body program that is done five days per week.
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TOP TO BOTTOM LEGS
READY
6 WEEKs 12 DAYs 36 MOVES
A 6-week campaign: 12 training days, 36 prescribed moves.
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TRAIN LIKE JIM #1
READY
1 WEEK 1 DAY 18 MOVES
I get a lot of requests for precisely what I do when I train. My answer is everything and anything. I constantly change up my exercises, weight used, reps completed and rest…
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TRAIN LIKE JIM #10 (BACK, BICEPS, ABS AND CALVES)
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1 WEEK 1 DAY 14 MOVES
This is the back and biceps workout I did the other day.
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TRAIN LIKE JIM #11 (SHOULDERS, TRAPS, ABS, CALVES)
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1 WEEK 1 DAY 14 MOVES
This is a pre-exhaust shoulder workout
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TRAIN LIKE JIM #12 (LEGS, CALVES, ABS)
READY
1 WEEK 1 DAY 11 MOVES
Here's my latest squat-centric leg workout!
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TRAIN LIKE JIM #13 (CHEST, TRICEPS, ABS, CALVES)
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1 WEEK 1 DAY 15 MOVES
If you want to train with me for the Day then here is your chance. If you ever had the urge to Train using the EXACT workout Program that I myself am doing for that day then…
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TRAIN LIKE JIM #14 (BACK, BICEPS, CALVES, ABS)
READY
1 WEEK 1 DAY 12 MOVES
This is the Side By Side back and biceps workout I did the other day.
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TRAIN LIKE JIM #15 (SHOULDERS, TRAPS, CALVES, ABS)
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1 WEEK 1 DAY 14 MOVES
Here's my most recent Side By Side Training shoulder workout that will have your delts burning.
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TRAIN LIKE JIM #16 (LEGS, CALVES, ABS)
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1 WEEK 1 DAY 9 MOVES
Here is my most recent leg workout using the Side By Side Training technique.
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TRAIN LIKE JIM #17 (CHEST, TRICEPS, ABS, CALVES)
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1 WEEK 1 DAY 11 MOVES
Time to blast chest and triceps with my Side By Side Training technique!
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TRAIN LIKE JIM #18 (BACK, BICEPS, CALVES, ABS)
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1 WEEK 1 DAY 13 MOVES
After finishing with a week of Side By Side Training, it's time to get back to using both arms to blast back and biceps.
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TRAIN LIKE JIM #19 (SHOULDERS, TRAPS, ABS)
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1 WEEK 1 DAY 11 MOVES
Here's my latest shoulder workout using pre/postexhaust training.
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TRAIN LIKE JIM #2 (BACK, BI'S AND CALVES)
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1 WEEK 1 DAY 14 MOVES
Here is what I did today on Friday, November 19, 2010 for back, biceps and calves. Remember if you don’t understand some of my training techniques covered in the workouts,…
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TRAIN LIKE JIM #20 (LEGS, CALVES, ABS)
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1 WEEK 1 DAY 10 MOVES
Today's workout for legs gets explosive AND heavy!
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TRAIN LIKE JIM #21 (CHEST AND TRICEPS)
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1 WEEK 1 DAY 4 MOVES
Here's the effective chest and triceps workout I did the other day with only 30 minutes to spend.
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TRAIN LIKE JIM #22 (BACK, BICEPS, CALVES ABS)
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1 WEEK 1 DAY 12 MOVES
Time to hit back and biceps, as well as calves and abs with the Threes
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TRAIN LIKE JIM #23 (SHOULDERS AND TRAPS)
READY
1 WEEK 1 DAY 5 MOVES
This is the machine-based shoulder and trap workout I did the other day.
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TRAIN LIKE JIM #24 (LEGS, CALVES AND ABS)
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1 WEEK 1 DAY 10 MOVES
Time for some HEAVY legs!
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TRAIN LIKE JIM #3 (SHOULDERS, TRAPS, ABS)
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1 WEEK 1 DAY 9 MOVES
Here is my actual routine that I just finished. I added a few new things to this routine that I have found to be quite beneficial. I started off with a Power Movement for the…
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TRAIN LIKE JIM #4 (LEGS, CALVES)
READY
1 WEEK 1 DAY 6 MOVES
Here is my legs and calves workout that I did today.
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TRAIN LIKE JIM #5 (CHEST, TRICEPS, ABS)
READY
1 WEEK 1 DAY 9 MOVES
Here's the workout I did on Thanksgiving right before the Thanksgiving feast.
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TRAIN LIKE JIM #6 (BACK, BICEPS)
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1 WEEK 1 DAY 8 MOVES
Here's the back and biceps workout I did on Saturday at midnight...
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TRAIN LIKE JIM #7 (SHOULDERS, TRAPS, CALVES, ABS)
READY
1 WEEK 1 DAY 14 MOVES
This is my latest shoulder workout
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TRAIN LIKE JIM #8 (LEGS AND CALVES)
READY
1 WEEK 1 DAY 8 MOVES
This is my most recent leg workout.
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TRAIN LIKE JIM #9 (CHEST, TRICEPS, ABS AND CALVES)
READY
1 WEEK 1 DAY 11 MOVES
Keep on training with me by following me through this brutal superset/pre-exhaust workout.
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TWO HOME GYM FULL-BODY WORKOUTS
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1 WEEK 2 DAYs 21 MOVES
A 1-week campaign: 2 training days, 21 prescribed moves.
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UNDULATING FULL-BODY MICROS – DAYS 1-5
READY
1 WEEK 5 DAYs 50 MOVES
A 1-week campaign: 5 training days, 50 prescribed moves.
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UNDULATING MASS – WEEKS 1-4
READY
4 WEEKs 16 DAYs 148 MOVES
A 4-week campaign: 16 training days, 148 prescribed moves.
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UNRESTED DEVELOPMENT TRAINING PROGRAM (WEEKS 2, 4, 6, 8)
READY
1 WEEK 4 DAYs 38 MOVES
A 1-week campaign: 4 training days, 38 prescribed moves.
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UNRESTED DEVELOPMENT TRAINING PROGRAM – WEEKS 1-8
READY
8 WEEKs 32 DAYs 304 MOVES
Be sure to read my in my Training section of the site to learn more about the benefits of this training program. Each week you reduce rest periods between all sets by 30…
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UPPER BODY MEDICINE BALL BLAST WORKOUT
READY
1 WEEK 1 DAY 6 MOVES
A 1-week campaign: 1 training days, 6 prescribed moves.
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UPPER CHEST BLAST WORKOUT
READY
4 WEEKs 4 DAYs 16 MOVES
Designed to help promote growth in the upper chest this workout utilizes a new exercise I have been trying out for some time over the last few weeks. Try this out by…
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VARIABLE TRAINING METHOD – PHASES 1 & 2
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4 WEEKs 16 DAYs 111 MOVES
A 4-week campaign: 16 training days, 111 prescribed moves.
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VARIABLE TRAINING METHOD – PHASES 3 & 4
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4 WEEKs 16 DAYs 133 MOVES
A 4-week campaign: 16 training days, 133 prescribed moves.
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VARIABLE TRAINING METHOD – WEEKS 1-12
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12 WEEKs 48 DAYs 372 MOVES
...
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WEIGHT LOSS BLITZ
READY
1 WEEK 5 DAYs 45 MOVES
This workout was designed to help with the users to maximize fat loss and gain over-all strength. Most of the exercises are designed as traditional Power movements. Some of the…
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WHEELIN AND DEALIN-QUICK LEG BLAST
READY
4 WEEKs 8 DAYs 32 MOVES
Legs are not the most desired body part to Trian, however they are probably the most important. Rather than using Time as an excuse NOT to trian your bottom half, here is a…
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WHOLE BODY SPEED SET TRAINING
READY
1 WEEK 5 DAYs 50 MOVES
A 1-week campaign: 5 training days, 50 prescribed moves.
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WHOLE-BODY H.I.T. BLITZ
READY
1 WEEK 5 DAYs 50 MOVES
A 1-week campaign: 5 training days, 50 prescribed moves.
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WHOLE-BODY H.I.T. BLITZ – DAY 2
READY
1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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WHOLE-BODY H.I.T. BLITZ – DAY 3
READY
1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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WHOLE-BODY H.I.T. BLITZ – DAY 4
READY
1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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WHOLE-BODY H.I.T. BLITZ – DAY 5
READY
1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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WHOLE-BODY HUNDREDS
READY
1 WEEK 4 DAYs 40 MOVES
A 1-week campaign: 4 training days, 40 prescribed moves.
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WHOLE-BODY HUNDREDS – DAY 2
READY
1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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WHOLE-BODY HUNDREDS – DAY 3
READY
1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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WHOLE-BODY HUNDREDS – DAY 4
READY
1 WEEK 1 DAY 10 MOVES
A 1-week campaign: 1 training days, 10 prescribed moves.
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WHOLE-BODY OXFORD DROP SETS
READY
1 WEEK 5 DAYs 100 MOVES
A 1-week campaign: 5 training days, 100 prescribed moves.
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WHOLE-BODY OXFORD DROP SETS – DAY 2
READY
1 WEEK 1 DAY 20 MOVES
A 1-week campaign: 1 training days, 20 prescribed moves.
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WHOLE-BODY OXFORD DROP SETS – DAY 3
READY
1 WEEK 1 DAY 20 MOVES
A 1-week campaign: 1 training days, 20 prescribed moves.
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WHOLE-BODY OXFORD DROP SETS – DAY 4
READY
1 WEEK 1 DAY 20 MOVES
A 1-week campaign: 1 training days, 20 prescribed moves.
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WHOLE-BODY OXFORD DROP SETS – DAY 5
READY
1 WEEK 1 DAY 20 MOVES
A 1-week campaign: 1 training days, 20 prescribed moves.
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WINNERS WEEKEND WEIDER SYSTEM FULL-BODY BUILDER
READY
1 WEEK 1 DAY 42 MOVES
A 1-week campaign: 1 training days, 42 prescribed moves.
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XTREME SHREDDED 8 (XS8) – WEEKS 1-8
READY
8 WEEKs 48 DAYs 1088 MOVES
A 8-week campaign: 48 training days, 1088 prescribed moves.
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