BEST OF Gym Jones Movie Prep
Gym Jones
This program is the most successful cycle we've ever had on our Gym Jones Movie Prep team to date. More personal bests and milestones were achieved during this 9 week phase than any other we've run on this team, so we've decided to offer it as a standalone program for anyone who is looking for programming that will help them hit their goals on their own terms.
This 9 week phase consists of 3 microcycles (strength, hypertrophy, cut) guaranteed to get you bigger and fitter without the burnout. Coach Vodden is a Hollywood trainer and knows how to get you looking and feeling great!
Start the program whenever you'd like to, follow along at your own pace, and chase goals on your terms!
Circuit
A
5 Min Any Cardio Squat Primer: 3 x (5 x Wall Squat + 5 x Goblet Squat @3211 Tempo + 10 x Heavy Wall Ball)
B
Back Squat PVGJ
C
Front Squat - PVGJ
Circuit
D
15 Min EMOM 1: 10 x Sissy Squat @3010 Tempo 2: 6/6 Reverse DB Lunge from Elevated Platform 3: 10 x Russian Sit UP
Circuit
E
5-10 Minutes "Cardio Flush" Cool Down . Stretch and Foam Roll
Circuit
A
5 Min Any Cardio 2 Min Weighted Snow Angel 3 x ( 8/8 Burt Reynolds+ 12 x DB Pullover + 12 Upright Row )
B1
Incline Bench Press
B2
DB Shrug
5 x 30
C1
DB Fly
C2
Barbell Upright Row PVGJ
Circuit
D
50 Push Ups 10 DBall GOS Or 10 Alternating DB Snatch 40 Push Up 8 DBall GOS or 8 x Alternating DB Snatch 30 Push Ups 6 DBall GOS or 6 x Alternating DB Snatch 20 Push Ups 4 DBall GOS or 4 Alternating DB Snatch 10 Push Ups 2 DBall GOS or 2 X Alternating DB Snatch Top Weight 150lbs/80lbs on Dball / 70/40 lbs Scale Down as necessary . Weight should be heavy and challenging but perfect form must be maintained.
Circuit
A
3 x ( 1 Min row + 15 x Bent Over Rear Dely Fly + 10 x Kang Squat)
B
Deadlift PVGJ
C
Pull Up PVGJ
1 x 50
D1
Supinated Bent Over Row
D2
One Arm DB Row PVGJ
D3
Dumbell Hamstring Curl
A
Bench Press PVGJ
4 x 4
B
Push Press
Circuit
C
Shoulder Circuit @3010 Tempo. 3 Rounds 12 x Arnold Press + 12 x Reverse Grip Front Raise + 15 x DB Lateral Raise. 1 Min Rest
D
Z-Press
1 x 100
Circuit: Warm Up
A
5 Min Cardio @ Conversational Pace Spend 10 Mins Foam Rolling and Stretching 3 x ( 8/8 Single DB Upright Row + 15 x Light DB Thruster + 10 x Barbell Only Good Morning ) Then Warm up Power Clean to working weight
Circuit
B
Progression/Chipper 800m Run or 1000m Row or 60 Cal Assault 50 x Wall Balls @20/14lbs 30 x Dip or Deficit Push Up 10 x Power Clean @185/135 600m Run or 800m Row or 40 Cal Assault 10 x Power Clean @185/135 30 x Dip of Deficit Push Up 50 Wall Balls @20/14lbs 800m Run or 1000m or 60 Cal Assault If you do not have Power Cleans Sub for Double KB Swings. The weight is top end . Scale down where necessary. you must be able to maintain perfect form throughout.
Circuit
A
20 Mins Steady State Cardio
Circuit
B
Biceps Monster Set. All Movements @3010 Tempo 8 x Barbell Curl + 12 x 40 Degree Curl + 15 x Hammer Curl. 1 Min Rest. 4 Rounds
Circuit
C
Tricep Monster Set. All Movements at 3010 Tempo 8 x Reverse Grip Bench Press + 12 x OH Tricep Extension + 15 x DB Tricep Kickback . 1 Min Rest . 4 Rounds
Circuit
D
Ab Cluster 30s Weighted Crunch 30s Alternating V Up 30s Russian Twist 30s Plank 30s Rest
Your best body is only 9 weeks away! Start today.
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