Javitry’s Conditioning:

(3 days / week) 3 months

General Physical Preparedness/Strengthen lower body
Aims: squat bodyweight, deadlift +bw, bench press bw, +5 strict pull ups

FOCUS: volume to learn movement patterns and new exercises, general conditioning, cardio and energy systems. Low
intensity. Work on ROM. Work full body every day.

OPTIONS POOL:

Criteria:
Order of execution: hypertrophy exercises (6-12 reps) > endurance exercises (12+ reps)

Target exercises: (increasing order of preference) monoarticular < multiarticular, isolated < compound, seated
< standing

CATEGORIES: (increasing order of preference, last ones harder but better) [control + left click on names to see
explanatory videos]

- SQUATS (LEGS): air squat < goblet squat < barbell front squat/barbell powerlifting back squat/olympic-style
squat,
Leg press,
Walking lunges
Partial movements: half squat smith machine < quarter quads/half squats < box squats/dumbell box
squats/dumbell jumping squats

- DEADLIFT (BACK): romanian deadlift < barbell conventional deadlift/sumo deadlift

- UPPER BODY PRESSING:

monoarticular exercises: rope triceps extension < dumbell tricep extension < french press,
seated shoulder press
trap shrugs

multiarticular exercises: push-ups,

machine dips < assisted dips < dips < weighted dips
machine press < barbell bench press/dumbell bench press/inclined
dumbell bench press
military press
push press
- UPPER BODY PULLING:
monoarticular: rope biceps flexion < biceps curl/dumbell biceps hammer curl/barbell reverse bíceps
curl

multiarticular: rowing machine < rowing cable-machine/Single-arm lat pulldown <

barbell rows/Single-arm dumbell bent rows/Inclined dumbell row
lat pulldows < assisted chin ups/pull ups < chin ups/pull ups < weighted chin/pull ups
deadlift rows

- HYBRID: dumbell curl to overhead

- AUXILIARY: (all monoarticular included here), overhead trap shrugs, seated calf raises (<soleus)/calf raises
(<gastrocnemius), leg extensions, leg curls, farmers walk (grip strength)

- CORE SPECIFIC:
back: superman rocks < back extensions/GHD < weighted back extension/GHD
good mornings
abs: seat ups < decline 45º sit ups< inclined plank hold
hanging knee raises
obliques chopping with cable
glutes: hip thrusters

- HIIT: Hill running, walk up stairs with weight, rowing, sprints…

Warm up: general mobility for all joints, at least 10'-15'. Before starting series, 2 to 3 series of warming up increasing
weight of targeted series.

Workout: three types of workouts depending on emphasis on muscle group. The most important group consist on 3
exercises, the medium of 2 exercises and the lowest 1 exercise.
Complete just one type DAY A, DAY B AND DAY C per week, rest on the others (one day on, one off). You can practice
technique of most complex exercises and stretch or do some light cardio/ HIIT (high intensity interval training) on rest
days.

Since you are way stronger in the upper body than the rest, you can maintain more or less the exercises, volume and
intensity that you were working with. The rest you will have to stick to and adapt to it not to be injured in the short
term. We can use the RM approach on upper body since you have a track of your weights there and you know more or
less how much you can lift.

You can also start with whichever you need or fits better, but try to respect alternating order so you can't adapt to a
workout type, and thus making them more productive.

Examples: (select exercises as preferred; just fill the categories to create a workout day):

TEMPLATE EXAMPLE: [types of grips] (You can change them and choose from the category section if you can’t do
them/you feel sore)

DAY A: legs > back > upper body DAY A': legs > back > upper body DAY A'': legs > back > upper body
Back Squat Goblet squat Box squats
Leg extensions Leg press Dumbell walking lunges
Hip Thruster Leg flexions Standing calf raises

Assisted pull ups Single-arm dumbell bent rows Assisted chin ups
Barbell rows pronated grip Single-arm lat pulldown Deadlift row

Rope triceps extensions Dumbell curl to overhead press Dumbell biceps hammer curl

Seat ups Hip Thrusters Plank hold (5 x hold 30’’)

(@oly bar 40kg total)

DAY B: back > upper body > legs DAY B': back > upper body > legs DAY B'': back > upper body > legs
Romanian deadlift Deadlift rows Deadlift
Dumbell trap schrugs Barbell overhead trap schrugs Back extensions
Inclined dumbell row Lat pulldowns Barbell row supinated to chest

Rope biceps flexions Push press behind neck Military press

Rope triceps extensions Barbell biceps curl Dumbell inclinated bench press

Leg press Leg flexions Quarter squat quads

Inclined plank hold (5 x hold 30’’) Hanging knee raises Declined 45º sit ups

DAY C: upper body > legs > back DAY C': upper body > legs > back DAY C'': upper body > legs > back
Bench press Dumbell military press Assisted dips
Machine dips Dumbell inclined bench press French press
Barbell Biceps Curl Dumbell biceps curl Barbell reverse biceps curl

Leg extensions Dumbell walking lunges Dumbell box squat

Leg flexions Dumbell jumping squats Standing calf raises

Single-arm dumbell bent rows Barbell rows supinated grip Rowing machine

Good mornings Obliques chopping with cable Back extensions

st
1 MONTH: series x repetitions @ weight / Resting time
[Meanings: warm up weight: you could do another complete serie without exhaustion
medium weight. You could do another 8 to 10 reps in the serie getting exhausted
challenging weight: you could do at least 3 to 5 more reps and no more]
[List of RM and percentages]

A TYPE:
Legs: 2x12 warm up weight + 3x12 @ Medium weight Rest: 60''
Back: 2x12 warm up weight + 3x12 @ Medium weight Rest: 60''
Upper body: 2x12 warm up weight + 2x12 challenging weight(85-90%) Rest: 30''

B TYPE:
Back: 2x12 warm up weight + 3x12 @ Medium weight Rest: 60''
Upper body: 2x12 warm up weight + 3x12 @ challenging weight (85-90%) Rest: 60''
Legs: 2x12 warm up weight + 2x12 Medium weight Rest: 30''

C TYPE:
Upper body: 2x12 warm up weight + 3x12 challenging weight (85-90%) Rest: 60''
Legs: 2x12 warm up weight + 3x12 @ Medium weight Rest: 60''
Back: 2x12 warm up weight + 2x12 @ Medium weight Rest: 30''

Abs & back: 5x15

DAY A REST DAY B REST (HIIT) DAY C (HIIT) REST REST/(HIIT)

(MOBILITY) (MOBILITY)
DAY A' REST DAY B' REST (HIIT) DAY C' REST REST/(HIIT)
(MOBILITY)
DAY A'' REST DAY B'' REST (HIIT) DAY C'' REST REST/(HIIT)
(MOBILITY) (MOBILITY)
DAY A REST DAY B REST (HIIT) DAY C REST REST/(HIIT)
(MOBILITY) (MOBILITY)

2nd MONTH: series x repetitions @ weight / rest. 1st weight increment (if performed easily)
[± meaning more or less. In assisted exercises as pull-ups, taking off weight equals adding it]

A TYPE:
Legs: (2x12 warm up weight + 3x12 @ Medium weight) / + 5-10 kg Rest: 60''
Back: (2x12 warm up weight + 3x12 @ Medium weight) / ±5, ±10 kg Rest: 60''
Upper body: (2x12 warm up weight + 2x12 @ challenging weight) / +5 kg Rest: 30''

B TYPE:
Back: (2x12 warm up weight + 3x12 @ Medium weight) / ±5, ±10 kg Rest: 60''
Upper body: (2x12 warm up weight + 3x12 @ challenging weight) / +5 kg Rest: 60''
Legs: (2x12 warm up weight + 2x12 Medium weight) / + 5-10 kg Rest: 30''

C TYPE:
Upper body: (2x12 warm up weight + 3x12 @ challenging weight) / +5 kg Rest: 60''
Legs: (2x12 warm up weight + 3x12 @ Medium weight) / + 5-10 kg Rest: 60''
Back: (2x12 warm up weight + 2x12 @ Medium weight) / ±5, ±10 kg Rest: 30''

Abs & back extensions: 5x20

DAY A' REST DAY B' REST (HIIT) DAY C' REST REST/(HIIT)
 (MOBILITY) (MOBILITY)
DAY A'' REST DAY B'' REST (HIIT) DAY C'' REST REST/(HIIT)
(MOBILITY) (MOBILITY)
DAY A REST DAY B REST (HIIT) DAY C REST REST/(HIIT)
(MOBILITY) (MOBILITY)
DAY A' REST DAY B' REST (HIIT) DAY C' REST REST/(HIIT)
(MOBILITY) (MOBILITY)

3rd MONTH: series x repetitions @ weight / rest. 2nd weight increment (if performed easily, if not, proceed with 1st
increment again)

A TYPE:
Legs: (same as month 2) / + 5-10 kg Rest: 60''
Back: (same as month 2) / ±5, ±10 kg Rest: 60''
Upper body: (same as month 2) / +5 kg Rest: 30''

B TYPE:
Back: (same as month 2) / ±5, ±10 kg Rest: 60''
Upper body: (same as month 2) / +5 kg Rest: 60''
Legs: (same as month 2) / + 5-10 kg Rest: 30''

C TYPE:
Upper body: (same as month 2) / +5 kg Rest: 60''
Legs: (same as month 2) / + 5-10 kg Rest: 60''
Back: (same as month 2) / ±5, ±10 kg Rest: 30''

Abs & back extensions: 5x25

DAY A'' REST DAY B'' REST (HIIT) DAY C'' REST REST/(HIIT)
(MOBILITY) (MOBILITY)
DAY A REST DAY B REST (HIIT) DAY C REST REST/(HIIT)
(MOBILITY) (MOBILITY)
DAY A' REST DAY B' REST (HIIT) DAY C' REST REST/(HIIT)
(MOBILITY) (MOBILITY)
DAY A'' REST DAY B'' REST (HIIT) DAY C'' REST REST/(HIIT)
(MOBILITY) (MOBILITY)

MOBILITY AND WARM UP VIDEOS:

https://www.youtube.com/watch?v=NSrUANaKrIo
https://www.youtube.com/watch?v=gf56Px1X9LE
https://www.youtube.com/watch?v=uwLM5n-rYmA
https://www.youtube.com/watch?v=XKLVlYt2Ioc
https://www.youtube.com/watch?v=xH5Rnqo6po4

DIET: no sugars, almost no wheat and dairy, complex carbohidrates (rice, potatos, corn, beans…),
good saturated fats from meat and bio butter, protein (2g*kg bodyweight), omega 3 from salmon
and blue fish, magnesium, vitamin C.