6 WEEK TRAINING

E I G H T
BODYW LDING
U I
PROGRAM
B O DY B 3 DAY PLAN
DAY 1
EXERCISE SETS REPS REST Note: Do slow eccentrics and
pause in the bottom for 2-4
1a) Floor Pushup 3 8-15 6
EXERCISE LINK: https://vimeo.com/401388101/a9dfd435bf
seconds, if needed, to increase
the difficulty of each exercise.
1b) 1 Leg Box Squat 3 8-15 60 If you have bands or any kind
EXERCISE LINK: https://vimeo.com/390786619/4d9a01789e of weighted vest, by all means
1c) Pronated Inverted Row 3 8-15 60 use them.
EXERCISE LINK: https://vimeo.com/400068051/cd0697f785

1d) Dynamic Side Plank 3 AMAP 60

EXERCISE LINK: https://vimeo.com/339880143/c7658b8f95

DAY 2
EXERCISE SETS REPS REST
1a) Dive-bomber or Hindu Pushup 3 8-15 60
EXERCISE LINKS: Dive Bomber Push up - https://vimeo.com/399687547/bbd1192e03
Hindu Push up - https://vimeo.com/399687469/637206e4e8

1b) 1 Leg Hip Thrust 3 8-15 60

EXERCISE LINK: https://vimeo.com/343785469/624ca0a425

1c) Chin Up Variation 3 8-15 60

EXERCISE LINK: https://vimeo.com/343976827/4d53112579

1d) Anchored Reverse Crunch w/ Roller 3 8-15 60

EXERCISE LINK: https://vimeo.com/356462153/d7a43f958a

DAY 3
EXERCISE SETS REPS REST
1a) Supinated Inverted Row 3 8-15 60
EXERCISE LINK: https://vimeo.com/386403203/f88a5b2b92

1b) Skater Squat 3 8-15 60

EXERCISE LINK: https://vimeo.com/342336877/ebded861c7

1c) Ring Pushup or Dip 3 8-15 60

EXERCISE LINKS: https://vimeo.com/73416745/8ef3315835 or https://vimeo.com/339761976/0f0baf256f JAY UGGIA
1d) Slow Mo Straight Leg Sit Up
EXERCISE LINK: https://vimeo.com/92554592/bf567c3357
3 8-15 60 FERR
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 6 WEEK TRAINING
E I G H T
BODYW LDING
U I
PROGRAM
B O DY B 4 DAY PLAN
DAY 1
EXERCISE SETS REPS REST Note: Do slow eccentrics and
1a) Dive-bomber or Hindu Pushup 3 AMAP 60 pause in the bottom for 2-4
EXERCISE LINKS: Dive Bomber Push up - https://vimeo.com/399687547/bbd1192e03
seconds, if needed, to increase
Hindu Push up - https://vimeo.com/399687469/637206e4e8 the difficulty of each exercise.
If you have bands or any kind
1b) Neutral Grip Chin Up 3 AMAP 60 of weighted vest, by all means
EXERCISE LINK: https://vimeo.com/342334994/a49699ecfe use them.

2a) 1 Arm Rotational Inverted Row 3 8-12 60

EXERCISE LINK: https://vimeo.com/390662790/92ff7bf2f9

2b) Close Grip Pushup 3 AMAP 60

EXERCISE LINK: https://vimeo.com/338438873/af6d0410e4

3) Ring Curl 3 10-15 90

EXERCISE LINK: https://vimeo.com/403371151/fad3976fdd

DAY 2
EXERCISE SETS REPS REST
1) Skater Squat 3 6-10 90
EXERCISE LINK: https://vimeo.com/342336877/ebded861c7

2a) 1 Leg Hip Thrust 3 AMAP 60

EXERCISE LINK: https://vimeo.com/343785469/624ca0a425

2b) Cossack Squat 3 AMAP 60

EXERCISE LINK: https://vimeo.com/129035365/e2fd1b1649

3a) Feet to Sky 3 AMAP 20

EXERCISE LINK: https://vimeo.com/399686798/bc091ade91

3b) Prone Toe Touch 3 AMAP 60

EXERCISE LINK: https://vimeo.com/92553086/97390aeacd
JAY UGGIA
FERR
DAYS 3 & 4 NEXT PAGE!
@Copyright rights worldwide. www.JasonFerruggia.com
 6 WEEK TRAINING
E I G H T
BODYW LDING
U I
PROGRAM
B O DY B 4 DAY PLAN
DAY 3
EXERCISE SETS REPS REST Note: Do slow eccentrics and
pause in the bottom for 2-4
1a) Pronated Ring Pull Up 3 AMAP 60
EXERCISE LINK: https://vimeo.com/100679757/739f22d553
seconds, if needed, to increase
the difficulty of each exercise.
1b) Superman Pushup 3 AMAP 60 If you have bands or any kind
EXERCISE LINK: https://vimeo.com/401387511/a3b4d3b71c of weighted vest, by all means
use them.

2a) Supinated Inverted Row 3 AMAP 60

EXERCISE LINK: https://vimeo.com/386403203/f88a5b2b92

2b) Decline Pushup 3 AMAP 90

EXERCISE LINK: https://vimeo.com/399522020/09a34ac319

3) Ring Triceps Extension- 3 x 10-15 x 90

EXERCISE LINK: https://vimeo.com/399522115/930862352a

DAY 4
EXERCISE SETS REPS REST
1) Step Up 3 10-15 90
EXERCISE LINK: https://vimeo.com/339880228/355f61b27e

2a) Strap Leg Curl 3 AMAP 60

EXERCISE LINK: https://vimeo.com/403371288/d0fa63b57b

2b) Reverse Crunch 3 AMAP 60

EXERCISE LINK: https://vimeo.com/356462153/d7a43f958a

3a) 1 Leg BW RDL 3 AMAP 45

EXERCISE LINK: https://vimeo.com/400771584/38bf404eca

3b) Dynamic Side Plank 3 AMAP 45

JAY UGGIA
EXERCISE LINK: https://vimeo.com/339880143/c7658b8f95

FERR
@Copyright rights worldwide. www.JasonFerruggia.com