Jacked Summer Training Program
Summer is right around the corner and it’s time to shed some of the fat. Let’s be honest we all could afford to shed a little. We all want some sort of aesthetic presence to us all while maintaining strength and performance. This program was built for that exact reason!
Program specific details:
The program is 9 weeks in length
You can run this program with a normal weight room setup
5 total days of training
4 Lift Days and 1 Conditioning Day
This program will include 4 specific lift days:
To add variety to your training and take advantage of varying rep ranges to build strength, hypertrophy, and break through a plateau. This will help you get lean, gain muscle all while increasing performance. This program will heavily use the 6-12-25 shock method invented by Canadian strength coach Charles Poliquin.
The 3 M’s to gaining lean muscle and burning fat with the 6-12-25 routine:
Mechanical Tension (6 reps) - Lift heavy
Muscle Damage (12 reps) - Adding enough volume and intensity to cause sufficient damage for future growth (emphasis needs to be on the eccentric portion of the lift)
Metabolic Stress (25 reps) - Higher volume AKA “the pump
This program will include 1 specific conditioning day:
Conditioning will be used to promote recovery and to increase aerobic abilities in this program. A tempo ladder will be used every week and volume will increase as you get deeper into the program!
#CommandYourTraining
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