Beginner
New to the gym, or coming back. Learn the main machines and lifts.
- 6-week plan as a PDF
- Starts light and builds
- Two days a week, then three
- Every set and rep written out
Jay's programs
Written by Jay. Buy one once and keep it.
Intermediate
For lifters with a steady year or two who want structure.
- 8-week plan as a PDF
- Upper, lower, upper
- Builds for three weeks, then heavier
- A lighter week to finish
Advanced
For experienced lifters training toward a goal.
- 8-week plan as a PDF
- Volume first, then heavy strength
- A test week at the end
- Optional fourth day
Once a month
Monthly check-ins
Sit down with Jay every month. He looks at your progress and rewrites your program.