Jorryfitt Vol4 GYM 4

V.
04GYM EDITION
Vol 4 GYM Edition is has a main focus of

progressive overload. This will be a test
physical and mental test, with the ability
to see and feel you strength improve
week overweek
PROGRESSIVE
OVERLOAD
WHY?
The progressive overload principle is not difficult to understand:
You stimulate muscle growth most rapidly when you progressively
increase your training load over time. Our bodies adapt to stress. So,
for it too continually adapt, it must be continually stressed.

You can increase load in a variety of ways, but typically you do it by

increasing the volume or intensity or weights during your training
session. This means you do more work and/or you work harder.

This is a true progressive overload program maximizing strength!!

We will put ultimate strain on your muscles causing them to grow.
To make this happen I will have you repeat these lifts for 4 weeks (or
longer depending on goals) this is the only way to put that strain on
those muscles to grow and build overall strength and to change your
physique!

Each week the weight should go up .5-2 lbs!! Make sure to track it in
the sheet document.

When you adjust your workouts to safely and progressively increase

the amount of actual work you do, you will stress your body in a way
that results in rapid improvement.
HOW?
Once you have your overall theme, you can start
brainstorming the content.
Do more reps
Do more sets
Increase your tempo
Decrease your tempo
Modify your movements
Increase your weight
Decrease your rest time
All of these are ways to add Progressive overload to your

routine.
This Program
This program will be different than all the other volumes.
This will be similar workouts week after week with variations
of progressive overload.
Keep in Mind
I want to challange you now to test your ability. From week
to week you should look to safely add additional load.
Progress
Keep in mind this is development overtime and as you get
stronger your body make the required changes.
"If you never challenge

yourself, you will never
know what you're capable
of."
– @jorryfitt
JORRY
VIDEOS REST
Each underlined workout has A question of how much rest
a linked video. If you need a between sets always pops
video demonstration click up. I will have you rest :
the workout and you will
have instant access to the Weeks 1-2 - 30 Seconds

demo.
Weeks 3-4 - 45 seconds

D1
WEEK ONE LEGS
SET 1 SET 2
BB BACK SQUAT BB BACK SQUAT
5 SETS 3 SETS
REPS 12,10,8,8,6 REPS - TO FAILURE

BUILD WEIGHT WITH EACH SET DROP WEIGHT AND PERFORM TO FAILURE EACH SET
SUPERSET 3A SUPERSET 3B
DB STRAIGHT LEG DEADLIFT DB BULGARIAN SPLIT SQUAT
4 SETS - 12 REPS 4 SETS - 12 REPS

(DUMBBELLS IN EACH HAND)
SET 4 SET 5
SINGLE LEG EXTENSIONS SINGLE LEG HAMSTRING
CURLS
4 SETS - 10 REPS (EL)
SUPERSET 6 SUPERSET 6
WIDE STANCE LEG PRESS CLOSE STANCE LEG PRESS
SET 7 SET 8
BB HIP THRUST HEAVY DB LUNGES 50LBS(+)
4 SETS - 8-10 REPS 4 SETS - FAILURE 15+
SET 9 SET 10 SET 11

SEATED CALF RAISES STANDING CALF RAISES BACK EXTENSIONS
3 SETS - 12 REPS 3 SETS - 20 REPS 3 SETS - 15 REPS
SET 12 SET 13 SET 14

DECLINE CRUNCHES FLOOR SIT UPS PLANK
3 SETS - 20 REPS 3 SETS - 20 REPS 3 SETS - 1 MIN

D2
WEEK ONE SHOULDERS
SET 1 SET 2
STANDING MILITARY PRESS STANDING MILITARY PRESS
5 SETS 3 SETS

SET 3
3 WAY SHOULDER
4 SETS - 8,8,8 REPS
DB UPRIGHT ROW SINGLE ARM UPRIGHT ROW
4 SETS - 8 REPS 4 SETS - 10 REPS (EA)
CABLE FACE PULLS BENT OVER REVERSE FLY
SET 6 SET 7
DB SINGLE ARM SIDE SEATED ARNOLD PRESS
LATERAL RAISE
3 SETS - TO FAILURE
4 SETS - 12 REPS (EA)
ABS
SET 8 SET 7 SET 7
DECLINE CRUNCHES EVIL WHEELS FLOOR CRUNCHES
45 MIN LISS
D3 BACK / BI'S
SET 1
WEEK ONE
SINGLE ARM KNEELING CABLE

ROW
4 SETS
REPS 12 - EACH ARM
WIDE GRIP LAT PULLDOWN CLOSE GRIP CABLE ROW
SET 3
INCLINE BICEP CURLS
3 SETS - 12 REPS
DB BENT OVER ROW DB WIDE BICEP CURLS
SINGLE ARM BENT OVER SINGLE ARM CABLE BICEP
ROW CURL
4 SETS - 12 REPS EA 4 SETS - 12 REPS EA
BB DEADLIFT BB BENT OVER ROW
SUPERSET 7A SUPERSET 7B SET 8

INVERTED ROW HAMMER CURLS PULLUPS
4 SETS - 12 REPS 4 SETS - 15 REPS 3 SETS - 10,8,6 REPS
SET 9 SET 10
3 SETS 20 REPS DECLINE SITUPS 3 SETS - 1 MIN PLANK
D4 LEGS
SET 1 SET 2
WEEK ONE
SUMO DEADLIFT W/ PAUSE AT TOES ELEVATED RDLS

THE TOP
4 SETS
5 SETS
REPS - 6-10
REPS 12,10,8,8,6
BUILD WEIGHT WITH EACH SET
BB REVERSE LUNGES DB SUMO SQUAT
SET 4 SET 5
LEG EXTENSION HAMSTRING CURLS
SET 6 SET 7
ADDUCTOR MACHINE ABDUCTOR MACHINE
SET 8 SET 9
CLOSE STANCE LEG PRESS SINGLE LEG PRESS
4 SETS - 12 REPS 4 SETS - 12 REPS (EL)
SET 10 SET 11
CABLE KICK BACK OR NORDIC CURLS
HIP THRUST BB OR DB
4 SETS - FAILURE
4 SETS - 15 REPS

DECLINE CRUNCHES TOE TAP FLOOR CRUNCHES

D5
WEEK ONE CHEST / TRI'S
SET 1 SET 2
BB FLAT CHEST PRESS BB FLAT CHEST PRESS
5 SETS 3 SETS

INCLINE DB CHEST PRESS DB INCLINE FLY
SET 4
CABLE CROSS OVERS
4 SETS - 10 REPS
REVERSE GRIP PULLDOWN CABLE PULL DOWNS
MACHINE FLY DB TRICEP EXTENTIONS
DIPS SVEND PRESS
INCLINE TRICEP KICKBACKS PUSHUPS
SET 9 SET 10 SET 11 CARDIO

BALL CRUNCHES PLANK SIT UP TO CRUNCH LISS
3 SETS - 30 REPS 3 SETS - 1 MIN 3 SETS - 20 REPS 45 MIN

D6 1HR FULL BODY
RECOVERY
WEEK ONE
BUY IN
80 CALORIE BIKE
BUY IN IS ONE SET TO BEGIN THE

WORKOUT
4 ROUNDS FOR TIME

30 PUSH UP TO TUCK JUMP
30 SQUAT CLEANS (64LBS)
30 THRUSTERS SNATCH
BUY OUT
80 CALORIE BIKE
BUY OUT IS ONE SET TO END THE

WORKOUT
LISS C A R D I O
F A V O R I T E S
45 MIN 10 INCLINE AT EVERY MIN ADD

INCLINE WALK 4 MILES PER HOUR 1 % INCLINE WALK
START AT LEVEL 7 BUILD UP

45 MIN STAIR STEPPER EVERY 5-10 MIN - HOLD
STAIR STEPPER INTERVALS SPEED
D1
WEEK TWO LEGS
SET 1 SET 2
5 SETS 3 SETS

4 SETS - 8-10 REPS 4 SETS - 8-10 REPS

SET 4 SET 5
CURLS
SET 7 SET 8
BB HIP THRUST HEAVY DB LUNGES 60LBS(+)
4 SETS - 8 REPS 4 SETS - FAILURE 15+
SET 9
BACK EXTENSIONS
3 SETS - 15 REPS
D2
WEEK TWO SHOULDERS
SET 1 SET 2
4 SETS 3 SETS
REPS 10,8,8,6 REPS - TO FAILURE

SET 3
3 WAY SHOULDER
4 SETS - 8,8,8 REPS
4 SETS - 8 REPS 4 SETS - 10 REPS (EA)
SET 6 SET 7
DB SINGLE ARM SIDE SEATED SHOULDER PRESS
LATERAL RAISE
3 SETS - TO FAILURE
4 SETS - 12 REPS (EA)
ABS
SET 8 SET 7 SET 7
45 MIN LISS
D3 BACK / BI'S
SET 1
WEEK TWO

ROW
4 SETS
REPS 10 - EACH ARM
SET 3
INCLINE BICEP CURLS
3 SETS - 10 REPS
ROW CURL
4 SETS - 10 REPS EA 4 SETS - 10 REPS EA

4 SETS - 10 REPS 4 SETS - 8 REPS 4 SETS - 10,8,6,6 REPS
SET 9 SET 10 CARDIO

3 SETS 3 SETS - 1 MIN PLANK 45 MIN LISS
20 REPS DECLINE SITUPS
D4 LEGS
SET 1 SET 2
WEEK TWO
THE TOP
4 SETS
5 SETS
REPS - 10
REPS 10,10,8,8,6
SUPERSET 3
BB GOOD MORNINGS
3 SETS - 10 REPS
3 SETS - 10-12 REPS 4 SETS - 10 REPS
SET 5 SET 6
SET 7 SET 8
SET 9 SET 10
3 SETS - 10-12 REPS 3 SETS - 10-12 REPS (EL)
SET 11 SET 12
HIP THRUST BB OR DB
3 SETS - FAILURE
4 SETS - 10 REPS

D5
WEEK TWO CHEST / TRI'S
SET 1 SET 2
5 SETS 3 SETS

SET 4
CABLE CROSS OVERS
4 SETS - 10 REPS
DIPS SVEND PRESS
INCLINE TRICEP KICKBACKS WEIGHTED PUSHUPS


D6 FULL BODY
WARMUP
WEEK TWO
20 MIN INCLINE WALK
7 ROUNDS FOR TIME

- 7 HANDSTAND PUSHUPS
(PIKE PUSHUP WITH TOES ON BOX)
- 7 CELANS
(135/95)
- 7 TOES TO BAR
OR KNEES TO ELBOWS
- 7 HEAVY DEADLIFT
(305/205)
- 7 WALL BALLS
(30/20)
- 7 PULL UPS
14 ROWS WITH DUMBBELL IN PUSHUP
POSITION
- 70 DOUBLE UNDERS
D1
WEEK THREE LEGS
SET 1 SET 2
5 SETS 2 SETS


SET 4 SET 5
CURLS
4 SETS - 6-8 REPS (EL)
SET 7 SET 8
BB HIP THRUST HEAVY DB LUNGES 65-70LBS
4 SETS - 6-8 REPS 4 SETS - FAILURE
SET 9
BACK EXTENSIONS
3 SETS - 15 REPS
ADD WEIGHT
D2
WEEK THREE SHOULDERS
SET 1 SET 2
5 SETS 2 SETS

SET 3
3 WAY SHOULDER
4 SETS - 8,8,8 REPS
4 SETS - 6-8 REPS 4 SETS - 6-8 REPS (EA)
SET 6 SET 7
DB SINGLE ARM SIDE ARNOLD PRESS
LATERAL RAISE
3 SETS - TO FAILURE
4 SETS - 6-8 REPS (EA)
ABS
SET 8 SET 7 SET 7
45 MIN LISS
D3 BACK / BI'S
SET 1
WEEK THREE

ROW
4 SETS
REPS 10 - EACH ARM
SET 3 SET 4
BB BICEP CURLS ALT BICEP CURLS
ROW CURL
4 SETS - 6-8 REPS EA 4 SETS - 10 REPS EA

4 SETS - 6-8 REPS 4 SETS - 8 REPS 4 SETS - 10,10,8,8 REPS
SET 10 SET 11 CARDIO

D4 LEGS
SET 1 SET 2
WEEK THREE
THE TOP
4 SETS
5 SETS
REPS - 6-8
REPS 8,8,6,4,4
SUPERSET 3
BB GOOD MORNINGS
3 SETS - 6-8 REPS
SET 5 SET 6
3 SETS - 10 REPS 3 SETS - 6-8 REPS
SET 7 SET 8
SET 9 SET 10
3 SETS - 6-8 REPS 3 SETS - 6-8 REPS (EL)
SET 11 SET 12
HIP THRUST BB OR DB
3 SETS - FAILURE
4 SETS - 6-8 REPS

D5
WEEK THREE CHEST / TRI'S
SET 1 SET 2
5 SETS 2 SETS

SET 4
CABLE CROSS OVERS
4 SETS - 10 REPS
DIPS SVEND PRESS


D6
WEEK THREE FULL BODY
WARMUP
2 ROUNDS
- 3 MIN ROW
- 15EA FIRE HYDRANTS (R/L)
- 15EA HIP CIRCLES (R/L)
- 15 AIR SQUATS
- 30 SEC WALL SIT
1 ROUND
- 2000 METER ROW
- 100 DB BRUPEE DEADLIFT
- 100 WEIGHTED BOX STEP UPS
- 100 HANG CLEANS
- 100 SUMO SQUATS
-2000 METER ROW

D1 LEGS
SET 1 SET 2
WEEK FOUR
5 SETS 2 SETS


SET 4 SET 5
CURLS
SET 7 SET 8
BB HIP THRUST HEAVY DB LUNGES 65-70LBS
SET 9
BACK EXTENSIONS
3 SETS - TO FAILURE
D2 SHOULDERS
SET 1 SET 2
WEEK FOUR
5 SETS 2 SETS

SET 3
3 WAY SHOULDER
4 SETS - 6,6,6 REPS
4 SETS - 4-6 REPS 4 SETS - 4-6 REPS (EA)
SET 6 SET 7
DB SINGLE ARM SIDE SEATED SHOULDER PRESS
LATERAL RAISE
3 SETS - TO FAILURE
4 SETS - 6-8 REPS (EA)
ABS
SET 8 SET 7 SET 7
45 MIN LISS
D3 BACK / BI'S
SET 1
WEEK FOUR

ROW
4 SETS
REPS 10 - EACH ARM
SET 3 SET 4
BB BICEP CURLS ALT BICEP CURLS
ROW CURL
4 SETS - 4-6 REPS EA 4 SETS - 6 REPS EA

4 SETS - 4-6 REPS 4 SETS - 6 REPS 4 SETS - 10,10,12,12 REPS
SET 10 SET 11 CARDIO

D4 LEGS
SET 1 SET 2
WEEK FOUR
THE TOP
4 SETS
5 SETS
REPS - 4-6
REPS 6,6,4,4,2
SUPERSET 3
BB GOOD MORNINGS
3 SETS - 4-6 REPS
SET 5 SET 6
3 SETS - 6 REPS 3 SETS - 4-6 REPS
SET 7 SET 8
SET 9 SET 10
3 SETS - 4,6,8 REPS 3 SETS - 4-6 REPS (EL)
SET 11 SET 12
HIP THRUST BB OR DB
3 SETS - FAILURE
4 SETS - 4-6 REPS

D5 CHEST / TRI'S
SET 1 SET 2
WEEK FOUR
5 SETS 2 SETS

FLAT DB CHEST PRESS FLAT DB FLY
SET 4
CABLE CROSS OVERS
4 SETS - 10 REPS
DIPS SVEND PRESS


D6 FULL BODY
WARMUP
WEEK FOUR
LIGHT JOG
GET LEGS WARMED UP FOR RUN
A. BUY IN
- 1 MILE RUN
2 ROUNDS
- 100 JUMP SQUATS
- 100 WALKING LUNGES
- 100 KB SWINGS
- 100 BOX JUMPS ( 24/20)
A. BUY OUT
- 1 MILE RUN
A. ABS
- 1 100 PIKE OVER DB
- 100 AB WHEEL
THANK YOU FROM
jorryfitt VOL. 4
FEATURES
True progressive
programming,
designed for
strength and
conditioning, to
bring out the best
in you every day.
Brought to you by:

Jorry Francis
@jorryfitt

Jorryfitt Vol4 GYM 4

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Jorryfitt Vol4 GYM 4

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V.

Vol 4 GYM Edition is has a main focus of

You can increase load in a variety of ways, but typically you do it by

This is a true progressive overload program maximizing strength!!

When you adjust your workouts to safely and progressively increase

All of these are ways to add Progressive overload to your

"If you never challenge

have instant access to the Weeks 1-2 - 30 Seconds

Weeks 3-4 - 45 seconds

REPS 12,10,8,8,6 REPS - TO FAILURE

4 SETS - 12 REPS 4 SETS - 12 REPS

SET 9 SET 10 SET 11

SET 12 SET 13 SET 14

3 SETS - 20 REPS 3 SETS - 20 REPS 3 SETS - 1 MIN

REPS 12,10,8,8,6 REPS - TO FAILURE

4 SETS - 8,8,8 REPS

4 SETS - 8 REPS 4 SETS - 10 REPS (EA)

4 SETS - 10 REPS 4 SETS - 8 REPS

3 SETS - 20 REPS 3 SETS - 20 REPS 3 SETS - 20 REPS

SINGLE ARM KNEELING CABLE

REPS 12 - EACH ARM

4 SETS - 12 REPS 4 SETS - 15 REPS

4 SETS - 15 REPS 4 SETS - 15 REPS

4 SETS - 12 REPS EA 4 SETS - 12 REPS EA

3 SETS - 15 REPS 3 SETS - 15 REPS

SUPERSET 7A SUPERSET 7B SET 8

SUMO DEADLIFT W/ PAUSE AT TOES ELEVATED RDLS

4 SETS - 12 REPS 4 SETS - 12 REPS

SET 12 SET 13 SET 14

3 SETS - 15 REPS 3 SETS - 15 REPS 3 SETS - 15 REPS

REPS 12,10,10,8,6 REPS - TO FAILURE

4 SETS - 12 REPS 4 SETS - 12 REPS

3 SETS - 12 REPS 3 SETS - 12 REPS

3 SETS - 20 REPS 3 SETS - 20 REPS

SET 9 SET 10 SET 11 CARDIO

3 SETS - 30 REPS 3 SETS - 1 MIN 3 SETS - 20 REPS 45 MIN

BUY IN IS ONE SET TO BEGIN THE

4 ROUNDS FOR TIME

30 SQUAT CLEANS (64LBS)

BUY OUT IS ONE SET TO END THE

45 MIN 10 INCLINE AT EVERY MIN ADD

START AT LEVEL 7 BUILD UP

REPS 10,10,8,8,6 REPS - TO FAILURE

4 SETS - 8-10 REPS 4 SETS - 8-10 REPS

REPS 10,8,8,6 REPS - TO FAILURE

4 SETS - 8,8,8 REPS

4 SETS - 8 REPS 4 SETS - 10 REPS (EA)

4 SETS - 10 REPS 4 SETS - 8 REPS

3 SETS - 20 REPS 3 SETS - 20 REPS 3 SETS - 20 REPS

SINGLE ARM KNEELING CABLE

REPS 10 - EACH ARM

4 SETS - 8 REPS 4 SETS - 10 REPS

4 SETS - 10 REPS 4 SETS - 10 REPS

4 SETS - 10 REPS EA 4 SETS - 10 REPS EA

3 SETS - 10 REPS 3 SETS - 8 REPS

SUPERSET 7A SUPERSET 7B SET 8

SET 9 SET 10 CARDIO

3 SETS - 10-12 REPS 4 SETS - 10 REPS

3 SETS - 10 REPS 3 SETS - 10 REPS

3 SETS - 15 REPS 3 SETS - 15 REPS

3 SETS - 10-12 REPS 3 SETS - 10-12 REPS (EL)

3 SETS - 15 REPS 3 SETS - 15 REPS 3 SETS - 15 REPS

REPS 12,10,10,8,6 REPS - TO FAILURE

4 SETS - 12 REPS 4 SETS - 10 REPS