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1/13/2015 7:41:29 AM - Paul
Hey, Josh big fan of yours. Just finished a few cycles of jailhouse strong 3 day routine. I finally decided to make the plunge and create my own routine. My goals are strength and conditioning. I created this full body routine and would appreciate your opinion on it.


Day 1
Incline Bench (Medium) 3x8
Squats (Heavy) 4x6
Hip Thrusts 3x8
Kroc Rows 1x20 warmup, 1x20+
Wide Grip Pull Ups 3x Failure
BB Curls (Heavy) 4x6
Face Pulls 1x20+

5 Minutes
a) Clap Pushups x4
b) Jump Squats x10

Day 2
Incline Bench (Light) 2x12
Stiff Leg Deadlifts 1x10, 1x8, 1x6
Deadlifts 1x5, 1x3, 1x2
Squats (Light) 2x12
a) Weighted Chin ups 3x8
b) DB Curls 3x8
Face Pulls 1x20+

5 30 second Rounds
DB Swings

Day 3
Incline Bench (Heavy) 4x6
Squats (Medium) 3x8
Hip Thrusts 3x8
T-Bar Rows 2x10

Supersets until failed rep
a) Dips x15
b) Chin ups x10
c) Pushups x20

Hammer Curls 2x12
Face Pulls 1x20+

Tabata Heavy Bag


Looks solid!

However on day 2, I would go squats before deads, deads before SLDL............otherwise good deal.

Have fun!

Josh Bryant

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