JAM Lifting

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Fast Pass

Lighter A / B / C. Full body, then accessories.

A · Full body

  1. Leg press 3×8–10
  2. Chest press / Smith bench 3×6–8
  3. Seated row 3×8–10
  4. Shoulder press 3×8
  5. Tricep pushdown 2×10–12
  6. Zone 2 cardio 12 min + abs circuit

B · Full body

  1. Smith squat / wide leg press 3×8–10
  2. Lat pulldown 3×8–10
  3. Incline press 3×8–10
  4. Smith / 1-arm row 3×8–10
  5. Lateral raise 2×12–15
  6. Curl 2×10–12
  7. Zone 2 12 min + abs

C · Accessories

  1. Leg extension 3×10–12
  2. Pec deck / cable fly 3×10–12
  3. Assisted pull-up 3×8–10
  4. Face pull / rear delt 3×12–15
  5. Hips or calves 2×12–15
  6. Intervals 45/75 × 6 + core

Fast Pass +

Full body every day. Back and calves on A, B, and C.

A · Full body

  1. Leg press 3×8–10
  2. Seated leg curl 3×10–12
  3. Calf raise 3×12–15
  4. Chest press / Smith bench 3×6–8
  5. Lat pulldown 3×8–10
  6. Seated row 3×8–10
  7. Shoulder press 3×8
  8. Zone 2 12 min + abs

B · Full body

  1. Smith squat / wide leg press 3×8–10
  2. Smith RDL 3×8–10
  3. Calf raise 3×12–15
  4. Incline press 3×8–10
  5. Assisted pull-up 3×8–10
  6. Smith / 1-arm DB row 3×8–10
  7. Curl 2×10–12
  8. Zone 2 12 min + abs

C · Full body

  1. Leg extension 3×10–12
  2. Calf raise 3×12–15
  3. Pec deck / cable fly 3×10–12
  4. Assisted pull-up 3×8–10
  5. Rear-delt fly / face pulls 3×12–15
  6. Tricep pushdown 2×10–12
  7. Intervals 45/75 × 6 + core

Fast Pass Ultimate

Full body Monday, Wednesday, Friday. Squat, hinge, calves, press, pull, and row rotate so Wednesday is not a copy of Monday.

A · Squat, press, pull

  1. Leg press 3×8–10
  2. Seated leg curl 3×10–12
  3. Calf raise 2×12–15
  4. Chest press / Smith bench 3×6–8
  5. Shoulder press 2×8–10
  6. Lat pulldown 3×8–10
  7. Seated row 3×8–10
  8. Tricep pushdown 2×10–12
  9. Zone 2 10 min + abs

B · Hinge, incline, row

  1. Smith squat / wide leg press 3×8–10
  2. Smith RDL 3×8–10
  3. Calf raise 2×12–15
  4. Incline press 3×8–10
  5. Lateral raise 2×12–15
  6. Assisted pull-up 3×8–10
  7. Smith / 1-arm DB row 3×8–10
  8. Curl 2×10–12
  9. Zone 2 10 min + abs

C · Machines, calves, intervals

  1. Leg extension 3×10–12
  2. Seated leg curl 3×10–12
  3. Calf raise 3×12–15
  4. Pec deck / cable fly 3×10–12
  5. Shoulder press 2×8–10
  6. Assisted pull-up 3×8–10
  7. Seated row 3×8–10
  8. Tricep pushdown 2×10–12
  9. Intervals 45/75 × 6 + core

Last two reps should be hard. Don’t chase a stack you can’t control.

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