Monday Wednesday

Upper #1 Lower #1
% R GW AW % R GW AW
67 x12 151 67 x12 201 200
67 x12 151 Back 67 x12 201 200
Bench
67 x12 151 Squat 67 x12 201 200
- - - - - - -
- - - - - - -
67 x12 101 67 x12 169 160
67 x12 101 67 x12 169 160
Z-Press 67 x12 101 RDL 67 x12 169 169
- - - - - - -
- - - - - - -
- x12 - - x6 - 165
Front/ - x12 - - x6 - 165
Lateral - x12 - Clean - x6 - 170
Raise - - - - - - -
- - - - - - -
- x12 - - x12 - 55
- x12 - - x12 - 45
BB/KB Bulgarian
- x12 - - x12 - 45
Bench Split-Squat
- - - - - - -
- - - - - - -
- x12 - - x10 - 25
- x12 - - x10 - 20
Weighted
Dips - x12 - - x10 - 20
Pull-ups
- - - - - - -
- - - - - - - -
 Week 1

Light
Hypertrophy
Wednesday Friday Frid
Optional Active Recovery Lower #2 Lowe
% R GW AW
JCTBF Body Circuit: grunt shit 67 x12 184 165
Front 67 x12 184 165 Front
Squat 67 x12 184 165 Squat
JCTBF Abs Circuit: Tight like a
- - - -
tiger
- - - -
- x12 BW -
- x12 BW -
GHD GHD
- x12 BW -
Machine Machine
- - - -
- - - -
67 x6 241 245
67 x6 241 255
BB Bench 67 x6 241 265 BB Bench
- - - -
- - - -
- x12 BW 135
- x12 BW 135
Pull-ups - x12 BW 125 Pull-ups
- - - -
- - - -
- x12 - 135
- x12 - 135
Weighted Weighted
- x12 - n/a
Lunges Lunges
- - - -
- - - -
 Friday Saturday Sunday
Lower #2 Off Off
% R GW AW
67 x12 184 165
67 x12 184 165
67 x12 184 165
- - - -
- - - -
- x12 BW -
- x12 BW -
- x12 BW -
- - - -
- - - -
67 x6 241 245
67 x6 241 255
67 x6 241 265
- - - -
- - - -
- x12 BW 135
- x12 BW 135
- x12 BW 125
- - - -
- - - -
- x12 - 135
- x12 - 135
Put number of reps in AW
- x12 - n/a
- - - -
- - - -
Sunday
Off
 Monday Tuesday
Upper #1 Lower #1
% R GW AW % R GW AW
77 x6 173 77 x6 231 230
77 x6 173 Back 77 x6 231 230
Bench
77 x6 173 Squat 77 x6 231 230
77 x6 173 77 x6 231 230
- - - - - - - -
77 x6 116 95 77 x6 194 190
77 x6 116 95 77 x6 194 195
Strict
77 x6 116 105 RDL 77 x6 194 195
Press
77 x6 116 105 77 x6 194 200
- - - - - - - -
BB x10 5 70 - x4 - 165
DB x10 5 50 - x4 - 175
Curls DB x10 5 50 Clean - x4 - 180
- - - - - x4 - 185
- - - - - - - -
- x10 5 185 - x10 60 53
- x10 5 185 - x10 50 53
Bulgarian
Shrugs - x10 5 185 Split-Squat - x10 50 53
- - - - - - - -
- - - - - - - -
- x10 5 100 - x6 35 35
- x10 5 90 - x6 30 35
Tricep Weighted
- x10 5 90 Pull-ups - x6 30 35
Extensions
- - - - - x6 30 35
- - - - - - - -

JCTBF Body Circuit: Juicy ta-tas #2 JCTBF Body Circuit: Betty Buttcheeks

JCTBF Abs Circuit: Washboard abs JCTBF Abs Circuit: For the…Corps?
 Week 2

Light
Strength
Wednesday Thursday Frid
Optional Active Recovery Upper #2 Lowe
% R GW AW
JCTBF Body Circuit: SOF Body 77 x6 130
Incline 77 x6 130 Front
Bench 77 x6 130 Squat
JCTBF Body Circuit: Fast as Fucc 77 x6 130
- - - -
- x6 -
- x6 -
DB Bench - x6 - Deadlift
- x6 -
- - - -
- x10 250
Front - x10 260
and Bent-over
- x10 270
Lateral Row
Raise - - - -
- - - -
- x10 140
- x10 140
Weighted
Curls - x10 130
Lunges
- - - -
- - - -
- x10 140
- x10 140
Tricep Pull-
- x10 #VALUE! Pull-ups
down
- - - -
- - - -

JCTBF Body Circuit: Hot Boi JCTBF Body Circuit: Dow

JCTBF Abs Circuit: 7 Minute Abs JCTBF Abs Ci

 Friday Saturday Sunday
Lower #2 Off Off
% R GW AW
77 x6 212 215
77 x6 212 215
77 x6 212 215
77 x6 212 215
- - - -
77 x4 277 275
77 x4 277 275
77 x4 277 275
77 x4 277 275
- - - -
- x10 BW 135
- x10 BW 135
- x10 BW 135
- - - -
- - - -
- x10 140 INJ
- x10 140 INJ
- x10 130 INJ
- - -
- - - -
- x10 BW 10
- x10 BW 10
Put number of reps in AW
- x10 BW 10
- x10 BW 10
- - - -

JCTBF Body Circuit: Down With the Thickness

JCTBF Abs Circuit: Abs 1

Sunday
Off
 Monday Tuesday
Upper #1 Lower #1
% R GW AW % R GW AW
81 x4 182 185 81 x4 243 245
81 x4 182 185 Back 81 x4 243 245
Bench
81 x4 182 185 Squat 81 x4 243 245
81 x4 182 185 81 x4 243 245
81 x4 182 185 81 x4 243 245
81 x4 122 100 81 x4 204 205
81 x4 122 105 81 x4 204 210
Strict
81 x4 122 110 RDL 81 x4 204 220
Press
81 x4 122 110 81 x4 204 230
81 x4 122 110 81 x4 204 230
- x8 70 60 - x3 - 185
- x8 50 60 - x3 - 185
Curls - x8 50 60 Clean - x3 - 195
- x8 50 60 - x3 - 195
- - - - - x3 - 200
- x8 185 185 - x8 53 55
- x8 185 185 - x8 53 60
Bulgarian
Shrugs - x8 185 185 Split-Squat - x8 53 65
- x8 185 185 - x8 53 65
- - - - - - - -
- x8 100 100 - x4 40 45
- x8 90 100 - x4 40 45
Tricep Weighted
- x8 90 100 Pull-ups - x4 40 45
Extensions
- x8 90 100 - x4 40 45
- - - - - x4 40 45

JCTBF Body Circuit: Bulgarian Split Squats and Squat

JCTBF Body Circuit: Pull-up and Dip Tabata
Jumps Tabata

JCTBF Abs Circuit: For the…Corps? JCTBF Abs Circuit: 7 Minute Abs
 Week 3

Light
Strength/Power
Wednesday Thursday Frid
Optional Active Recovery Upper #2 Lowe
% R GW AW
JCTBF Body Circuit: Alpha
81 x4 137 135
Strength
Incline 81 x4 137 135 Front
Bench 81 x4 137 135 Squat
JCTBF Abs Circuit: Sit outs Tabata 81 x4 137 135
81 x4 137 135
- x4 - 120
- x4 - 130
DB Bench - x4 - 140 Deadlift
- x4 - 150
- x4 - 150
- x8 0 10
Front - x8 0 15
and Bent-over
- x8 0 15
Lateral Row
Raise - x8 0 15
- - -
- x8 0 60
- x8 0 60
Weighted
Curls - x8 0 60 Lunges
- x8 0 60
- - -
- x8 0 100
- x8 0 100
Tricep Pull-
- x8 0 110 Pull-ups
down
- x8 0 110
- - - -

JCTBF Body Circuit: Burpee and Push-up Tabata JCTBF Body Circuit: Squat

JCTBF Abs Circuit: Abs 1 JCTBF Abs Circuit:

 Friday Saturday Sunday
Lower #2 Off Off
% R GW AW
81 x4 223 225
81 x4 223 225
81 x4 223 225
81 x4 223 225
81 x4 223 225
83 x3 299 300
83 x3 299 300
83 x3 299 300
83 x3 299 300
83 x3 299 300
- x8 135 135
- x8 135 DNF
- x8 135 DNF
- x8 135 DNF
- - -
- x8 INJ 135
- x8 INJ DNF
- x8 INJ DNF
- x8 INJ DNF
- - -
- x12 BW 12
- x12 BW 12
Put number of reps in AW
- x12 BW 12
- x12 BW 12
- - - -

JCTBF Body Circuit: Squat Jumps Power Repeaters

JCTBF Abs Circuit: Washboard Abs

Sunday
Off
 Monday Tuesday
Upper #1 Lower #1
% R GW AW % R GW AW
75 x8 169 170 75 x8 225 225
75 x8 169 170 Back 75 x8 225 225
Bench
75 x8 169 170 Squat 75 x8 225 225
75 x8 169 170 75 x8 225 225
- - - - - -
75 x8 113 95 75 x8 189 190
75 x8 113 95 75 x8 189 190
Strict
75 x8 113 95 RDL 75 x8 189 190
Press
75 x8 113 95 75 x8 189 190
- - - - - -
- x12 70 50 - x6 - 185
- x12 50 50 - x6 - 175
Curls - x12 50 50 Clean - x6 - 175
- - - - - -
- - - - - -
- x12 185 185 - x12 53 55
- x12 185 185 - x12 53 55
Bulgarian
Shrugs - x12 185 185 Split-Squat - x12 53 55
- - - - - -
- - - - - -
- x12 100 100 - x10 30 25
- x12 90 100 - x10 25 25
Tricep Weighted
- x12 90 100 Pull-ups - x10 25 25
Extensions
- - - - - - -
- - - - - - - -

JCTBF Body Circuit: juicy ta-tas #1 JCTBF Body Circuit: Down with the thicness

JCTBF Abs Circuit: Abs 1 JCTBF Abs Circuit: Washboard Abs

 Week 4

Sub Max
Hypertrophy
Wednesday Thursday Frid
Optional Active Recovery Upper #2 Lowe
% R GW AW
JCTBF Body Circuit: Glamor Shot 75 x8 127
Incline 75 x8 127 Front
Bench 75 x8 127 Squat
JCTBF Abs Circuit: Tight like a
75 x8 127
tiger
- - -
- x8 -
- x8 -
DB Bench - x8 - Deadlift
- x8 -
- - -
- x12 0
Front - x12 0
and Bent-over
- x12 0
Lateral Row
Raise - - -
- - -
- x12 0
- x12 0
Weighted
Curls - x12 0
Lunges
- - -
- - -
- x12 0
- x12 0
Tricep Pull-
- x12 0 60 Pull-ups
down
- - - -
- - - -

JCTBF Body Circuit: Crackhead JCTBF Body Circuit:

JCTBF Abs Circuit: For the…Corps? JCTBF Abs Circui

 Friday Saturday Sunday
Lower #2 Off Off
% R GW AW
75 x8 206 205
75 x8 206 205
75 x8 206 205
75 x8 206 205
- - -
75 x5 270 270
75 x5 270 270
75 x5 270 270
75 x5 270 270
- - -
- x12 135 135
- x12 135 135
- x12 135 135
- - -
- - -
- x12 INJ 145
- x12 INJ 145
- x12 INJ 145
- - -
- - -
- x12 BW BW
- x12 BW BW
Put number of reps in AW
- x12 BW BW
- x12 BW BW
- - - -

JCTBF Body Circuit: Betty Buttcheeks

JCTBF Abs Circuit: 7 Minute Abs

Sunday
Off
 Monday Tuesday
Upper #1 Lower #1
% R GW AW % R GW AW
81 x5 182 180 81 x5 243 245
81 x5 182 180 Back 81 x5 243 245
Bench
81 x5 182 180 Squat 81 x5 243 245
81 x5 182 185 81 x5 243 245
81 x5 182 185 81 x5 243 245
81 x5 122 100 81 x5 204 205
81 x5 122 100 81 x5 204 205
Strict
81 x5 122 100 RDL 81 x5 204 205
Press
81 x5 122 100 81 x5 204 205
81 x5 122 100 81 x5 204 205
- x10 55 55 - x3 - 185
- x10 55 55 - x3 - 185
Curls - x10 55 55 Clean - x3 - 195
- - - - x3 - 205
- - - - x3 - 210
- x10 190 190 - x10 60 95
- x10 190 190 - x10 60 95
Bulgarian
Shrugs - x10 190 190 Split-Squat - x10 60 95
- - - - x10 5 95
- - - - - -
- x5ea 25 25 x30 30
- x5ea 25 25 x30 30
KB
- x5ea 25 25 SL Calf Raise x30 30
Windmill
- - - x30 30
- - -
- x10 105 55 - x6 35 35
- x10 105 55 - x6 35 35
Tricep Weighted
- x10 105 55 Pull-ups - x6 35 35
Extensions
- - - - x6 35 35
- - - - - - - -

JCTBF Body Circuit: Juicy ta-tas #2 JCTBF Body Circuit: Thicc Bitch

JCTBF Abs Circuit: Washboard abs JCTBF Abs Circuit: For the…Corps?
 Week 5

Sub Max
Strength
Wednesday Thursday Frid
Optional Active Recovery Upper #2 Lowe
% R GW AW
JCTBF Body Circuit: Jungle Cat
81 x5 137 135
Special
Incline 81 x5 137 145 Front
Bench 81 x5 137 155 Squat
JCTBF Body Circuit: Fast as Fucc 81 x5 137 165
81 x5 137 160
- x5 - 140
- x5 - 140
DB Bench - x5 - 140 Deadlift
- x5 - 140
- x5 - 140
- x10 5 10
Front - x10 5 10
and Bent-over
- x10 5 10
Lateral Row
Raise - - -
- - -
- x10 5 50
- x10 5 55
Weighted
Curls - x10 5 55 Lunges
- - -
- - -
15
12
KB
Pullups 13 Windmill
10

- x10 5 55
- x10 5 55
Tricep Pull-
- x10 65 55 Pull-ups
down
- - - -
- - - -

JCTBF Body Circuit: Hot Boi JCTBF Body C

JCTBF Abs Circuit: 7 Minute Abs JCTBF Abs Ci

 Friday Saturday Sunday
Lower #2 Off Off
% R GW AW
81 x5 223 225
81 x5 223 225
81 x5 223 225
81 x5 223 225
81 x5 223 225
86 x3 310 315
86 x3 310 315
86 x3 310 315
86 x3 310 315
86 x3 310 315
- x10 140
- x10 140
- x10 140
- - -
- - -
- x10 150
- x10 150
- x10 150
- - -
- - -

- x10 BW
- x10 BW
Put number of reps in AW
- x10 BW
- x10 BW
- - - -

JCTBF Body Circuit: Cake

JCTBF Abs Circuit: Abs 1

Sunday
Off
 Monday Tuesday
Upper #1 Lower #1
% R GW AW % R GW AW
86 x3 194 195 86 x3 258 260
86 x3 194 195 Back 86 x3 258 260
Bench
86 x3 194 195 Squat 86 x3 258 260
86 x3 194 195 86 x3 258 260
86 x3 194 195 86 x3 258 260
86 x3 129 105 86 x3 217 215
86 x3 129 115 86 x3 217 215
Strict
86 x3 129 125 RDL 86 x3 217 215
Press
86 x3 129 135 86 x3 217 215
86 x3 129 135 86 x3 217 215
- x8 55 60 - x2 - 205
- x8 55 60 - x2 - 205
Curls - x8 55 60 Clean - x2 - 205
- x8 55 60 - x2 - 205
- - - - - x2 - 205
- x8 190 195 - x8 95 105
- x8 190 195 - x8 95 105
Bulgarian
Shrugs - x8 190 195 Split-Squat - x8 95 105
- x8 190 195 - x8 95 105
- - - - - - - -
- x5ea 25 25 x30 30
- x5ea 25 25 x30 30
KB
- x5ea 25 25 SL Calf Raise x30 30
Windmill
- - - x30 30
- - -
- x8 55 60 - x4 40 45
- x8 55 60 - x4 40 45
Tricep Weighted
- x8 55 60 Pull-ups - x4 40 50
Extensions
- x8 55 60 - x4 40 55
- - - - - x4 40 45

JCTBF Body Circuit: Explosive Lunges and 1 leg Squat

JCTBF Body Circuit: Pull-up and Push-up Tabata
Tabata

JCTBF Abs Circuit: For the…Corps? JCTBF Abs Circuit: 7 Minute Abs
 Week 6

Sub Max
Power
Wednesday Thursday Frid
Optional Active Recovery Upper #2 Lowe
% R GW AW
JCTBF Body Circuit: Bravo Circuit 86 x3 145 145
Incline 86 x3 145 145 Front
Bench 86 x3 145 155 Squat
JCTBF Abs Circuit: Plank to Push-
86 x3 145 155
up Tabata
86 x3 - 155
- x6 - 140
- x6 - 140
DB Bench - x6 - 140 Deadlift
- x6 - 140
- - - -
- x8 10 10
Front - x8 10 10
and Bent-over
- x8 10 10
Lateral Row
Raise - x8 10 10
- - - -
- x8 50 60
- x8 55 60
Weighted
Curls - x8 55 60 Lunges
- x8 55 60
- - - -
15
13
Pullups 7
8
7
- x8 55 60
- x8 55 60
Tricep Pull-
- x8 55 60 Pull-ups
down
- x8 55 60
- - - -

JCTBF Body Circuit: HSPU and Burpee Tabata JCTBF Body Circuit: Squat

JCTBF Abs Circuit: Abs 1 JCTBF Abs Circuit:

 Friday Saturday Sunday
Lower #2 Off Off
% R GW AW
86 x3 237
86 x3 237
86 x3 237
86 x3 237
86 x3 237
89 x2 320
89 x2 320
89 x2 320
89 x2 320
89 x2 320
- x8 0
- x8 0
- x8 0
- x8 0
- - - -
- x8 0
- x8 0
- x8 0
- x8 0
- - - -

- x12 BW
- x12 BW
Put number of reps in AW
- x12 BW
- x12 BW
- - - -

JCTBF Body Circuit: Squat Jumps Power Repeaters

JCTBF Abs Circuit: Washboard Abs

Sunday
Off
 Monday Tuesday
Upper #1 Lower #1
% R GW AW % R GW AW
77 x6 173 175 77 x6 231 230
77 x6 173 165 Back 77 x6 231 230
Bench
77 x6 173 195 Squat 77 x6 231 230
77 x6 173 165 77 x6 231 230
- - - - - - - -
77 x6 116 95 77 x6 194 190
77 x6 116 95 77 x6 194 195
Strict
77 x6 116 95 RDL 77 x6 194 195
Press
77 x6 116 95 77 x6 194 200
- - - - - - - -
BB x10 5 70 - x4 - 165
DB x10 5 50 - x4 - 175
Curls DB x10 5 50 Clean - x4 - 180
- - - - - x4 - 185
- - - - - - - -
- x10 5 185 - x10 60 53
- x10 5 185 - x10 50 53
Bulgarian
Shrugs - x10 5 185 Split-Squat - x10 50 53
- - - - - - - -
- - - - - - - -
- x10 5 100 - x6 35 35
- x10 5 90 - x6 30 35
Tricep Weighted
- x10 5 90 Pull-ups - x6 30 35
Extensions
- - - - - x6 30 35
- - - - - - - -

JCTBF Body Circuit: Juicy ta-tas #2 JCTBF Body Circuit: Betty Buttcheeks

JCTBF Abs Circuit: Washboard abs JCTBF Abs Circuit: For the…Corps?
 Week 2

Light
Strength
Wednesday Thursday Frid
Optional Active Recovery Upper #2 Lowe
% R GW AW
JCTBF Body Circuit: SOF Body 77 x6 130
Incline 77 x6 130 Front
Bench 77 x6 130 Squat
JCTBF Body Circuit: Fast as Fucc 77 x6 130
- - - -
- x6 -
- x6 -
DB Bench - x6 - Deadlift
- x6 -
- - - -
- x10 250
Front - x10 260
and Bent-over
- x10 270
Lateral Row
Raise - - - -
- - - -
- x10 140
- x10 140
Weighted
Curls - x10 130
Lunges
- - - -
- - - -
- x10 140
- x10 140
Tricep Pull-
- x10 #VALUE! Pull-ups
down
- - - -
- - - -

JCTBF Body Circuit: Hot Boi JCTBF Body Circuit: Dow

JCTBF Abs Circuit: 7 Minute Abs JCTBF Abs Ci

 Friday Saturday Sunday
Lower #2 Off Off
% R GW AW
77 x6 212 215
77 x6 212 215
77 x6 212 215
77 x6 212 215
- - - -
77 x4 277 275
77 x4 277 275
77 x4 277 275
77 x4 277 275
- - - -
- x10 250 135
- x10 260 135
- x10 270 135
- - - -
- - - -
- x10 140 INJ
- x10 140 INJ
- x10 130 INJ
- - -
- - - -
- x10 BW 10
- x10 BW 10
Put number of reps in AW
- x10 BW 10
- x10 BW 10
- - - -

JCTBF Body Circuit: Down With the Thickness

JCTBF Abs Circuit: Abs 1

Sunday
Off
This plan is written as a supplementary lifting program to the suggested winter training workouts or can be used in conjunction with your own winter training workout
made up of two 3 week blocks of one week of hypertrophy, strength, and power respectively. The suggested weights for the core lifts for each week are based off you
projected one rep max, if you are confused on this refer to the instructions tab. The auxiliary lifts only begin to suggest weights after the first week as it is based on the
weight you put in the sheet for your first week. Weights are not suggested for DB Bench or Clean. DB Bench is hard to project due to the inconsistences between athle
stabilizing muscles so some people will be worse or better at this relative to their bench. I have included Clean on Tuesdays as it is the best lift to train power and func
movement. If you are unfamiliar with the lift refer to the resources tab and keep the weight very light as you learn the movement. Make sure you work on your techni
before you increase the weight. Each day has a prescribed Jungle Cat Total Body Fitness-JCTBF Body Circuit and Ab Circuit. This is either for people who do not have ac
to weights or a gym or for people who are looking for more to do to improve their strength and look like the peak of male performance that is the man known as Jared
AKA Jungle Cat. If you are following the winter training plan exactly I do not suggest doing both the lifts and the body circuits as you will need time in the day to recove
Furthermore, if you would only like to lift two days a week as suggested in the winter training plan as opposed to four, pick one upper body day and one lower body da
each week to do. Ultimately, this plan is designed to make you stronger and not to injure you so if the volume or the suggested weight is ever too much exercise smart
training and lighten the load. If you have any questions please ask.
wn winter training workouts. It is
ch week are based off your
t week as it is based on the
onsistences between athletes
ft to train power and functional
e you work on your technique
people who do not have access
is the man known as Jared Cox
d time in the day to recover.
day and one lower body day
er too much exercise smart
 Lift Max Tra

Perc
95 92 89 86 83 81 79 77 75
Back Squat 300
W
285 276 267 258 249 243 237 231 225

Perc
95 92 89 86 83 81 79 77 75
Front Squat 275
W
261 253 245 237 228 223 217 212 206

Perc
95 92 89 86 83 81 79 77 75
Deadlift 360
W
342 331 320 310 299 292 284 277 270

Perc
95 92 89 86 83 81 79 77 75
Bench 225
W
214 207 200 194 187 182 178 173 169

Perc
95 92 89 86 83 81 79 77 75
Incline Bench 169
W
160 155 150 145 140 137 133 130 127

Perc
95 92 89 86 83 81 79 77 75
Strict Press 150
W
143 138 134 129 125 122 119 116 113

Perc
95 92 89 86 83 81 79 77 75
RDL 252
W
RDL 252
239 232 224 217 209 204 199 194 189
 Training

Percentage
73 71 70 68 67 65 64 63 62 61 60 59
Weight
219 213 210 204 201 195 192 189 186 183 180 177

Percentage
73 71 70 68 67 65 64 63 62 61 60 59
Weight
201 195 193 187 184 179 176 173 171 168 165 162

Percentage
73 71 70 68 67 65 64 63 62 61 60 59
Weight
263 256 252 245 241 234 230 227 223 220 216 212

Percentage
73 71 70 68 67 65 64 63 62 61 60 59
Weight
164 160 158 153 151 146 144 142 140 137 135 133

Percentage
73 71 70 68 67 65 64 63 62 61 60 59
Weight
123 120 118 115 113 110 108 106 105 103 101 100

Percentage
73 71 70 68 67 65 64 63 62 61 60 59
Weight
110 107 105 102 101 98 96 95 93 92 90 89

Percentage
73 71 70 68 67 65 64 63 62 61 60 59
Weight
184 179 176 171 169 164 161 159 156 154 151 149
 Intensity Reps Max Near Max Sub Max

1 100 95 92
Power 2 95 92 89
3 92 89 86
4 89 86 83
5 86 83 81
Strength
6 83 81 79
7 81 79 77
8 79 77 75
9 77 75 73
Hypertrophy 10 75 73 71
11 73 71 70
12 71 70 68
13 70 68 67
14 68 67 65
15 67 65 64
16 65 64 63
Endurance
17 64 63 62
18 63 62 61
19 62 61 60
20 61 60 59
 1RM Calculator
Light
Reps Weight Projected 1RM

89 1 0
86 2 0
83 3 0
81 4 0
79 5 0
77 6 0
75 7 0
73 8 0
71 9 0
70 10 0
68 Enter the weight you do or the weight you think you could do
67 for one of the given number of reps. This will give you your
projected max for one rep.
65
64
63
62
61
60
59
58
 Videos on how to Clean

https://www.youtube.com/watch?v=5vVSGITznQk
https://www.youtube.com/watch?v=LQZ7EUiRcds
https://www.youtube.com/watch?v=mEyoH5FV03s
 JUNGLE CAT TOTAL
Claire Ostrowsk

Warm-Up Upper Body Lower Body

The Clifford (3 rounds) juicy ta-tas #1 (10 rounds) Thicc Bitch (15 rounds)
firehydrants x 10 each leg 30 pushups 1-legged squats x10
clamshells x 5 (w/band) 5 hand stand pushups 1-leg RDL x10
Rockers x10 7 L-ups lunges on shoulderx20
shoulder corner 20 push press (w/ sandbag) overead squatx10
neckbridge x 5 12 pull ups/DIPS 5 burpees
bicycle crunchx20
warmup 2 (5 rounds) Juicy ta-tas #2 (10 rounds)
leg raises x15 40 pushups Cake (10 rounds)
lateral luges x10 HSPU 20s jane fonda
shoulder flys 6 rope pullups tuck jumps x10
rockersx5 10 band flies lunges high carryx20
supermansx25 10 sandbag raises explosive squat jump x10
neck bridge x 5 10 lumberjacks flutter kicks x 25

Samwise Gamgee (5 rounds) Hot Boi (10 rounds) Betty Buttcheeks (10 rounds)
1 leg hop (forward)x10 2' JR walking lungesx20
1 leg hop (lateral) x10 13 pull ups JR 2'
calf raises x 20 5 crane press 1 leg squat x10/leg
toe raises x 20 5 Dips KB Swings
supermans x 25 10 arm rockers explosive squat jumpsx10
rockers x 10
neck bridge x 5 Crackhead Thunder thighs (10 rounds)
40 pushups 20s jane fonda
Onnit warmup (3 rounds) 10 lat raises bulg split squatsx10
5 shoulder opener 10 HSPU lunges high carryx20
5 spine opener 10 pullups explosive squat jump x10
5 shoulder rolls 7 dips broad jump
1 leg hops
Down with the thicness
bulg split squats
1 leg squat
kettle bell swings
tuck holds
split jumps
Jumpies
LE CAT TOTAL BODY FITNESS
Claire Ostrowski Approved

ower Body Total Body Explosive

Bitch (15 rounds) grunt shit (5 rounds) Alpha strength (1 round)
gged squats x10 50m sadbag on head sprint 5x5 burpee broadjump
1-leg RDL x10 50 m sandbag drag 3x submax pikepress
es on shoulderx20 10 dips 3x submax handstand pushups
eread squatx10 1 -leg squatsx10 3x10 pistol squat (/leg)
5 burpees 10 lumber jacks 3xsubmax side-side pull up
ycle crunchx20 3x12 cossack squats
SOF body (5 rounds) 3x15roll out/tuck lever
ke (10 rounds) 10 bulg split squats 3x15 hanging leg raises
0s jane fonda 10 paintcan dips 8x 20'/10' sit out
uck jumps x10 10 lumberjacks
es high carryx20 6 spider man pushups Bravo Circuit (1 round)
ive squat jump x10 3 tuck levers 4x10 lateral hops
utter kicks x 25 3x10/leg bulg squats
Stack bodies (5 rounds) 3xsubmax pushups with reach
ttcheeks (10 rounds) 50m bag on head 3x submax single arm pushups
lking lungesx20 20x lumber jacks 3xsubmax 1-arm recline row
JR 2' 10 "kettle bell" swings 3x20 leg curls
g squat x10/leg 20 dive bombs 3x15 ab pikes
KB Swings 3x15 pendulum swings
ve squat jumpsx10 Fast as Fucc (30m amrap) 8x burpee tabata
acft run drag carry
r thighs (10 rounds) k-band wall drill Explosives
0s jane fonda v-ups x20 1: tuckhold
g split squatsx10 2x25 yard dash **pushups
es high carryx20 resistance band lateral mobility alt hand clap, or w/ band
ive squat jump x10 2: broad jump(yard)
broad jump Jungle Cat Special (5 rounds) ***squats
crane pressx7 alt 1 leg, squat jumps, bulg split
with the thicness dipx7 3: Planche dips
ulg split squats 1 leg squat x5 pull ups/leg raises/band pushups
1 leg squat pushupsx 30 4:handstand pushups
ttle bell swings JR 3' L-sit/pull ups, flies
tuck holds
split jumps Glamor shot (5 rounds)
Jumpies 10 curls
10 tricep ext
10 dips first exercise to failure. Second exercise for the
10 knee raises remainder of the minute. 2" rest
10 pull ups
10 oblique slides Tabatas (8x 20' on 10'off)
10 bent over rows plank
 burpees/pushups
pullups/pushups
sit outs
squat jumps
bulgarian split squats
HSPU

Frogman (40"on 20" off 3' rest between rnds)

raised heel squat
sliding leg curl
reverse lunge
frog pump
jumping lunge
rdl

Power repeaters (2 reps every 20' for 5 minutes)

squat jumps
pull ups
1 arm pushups
 Exercise List: Exercises from
mountain athlete

Explosive Abs
Alpha strength (1 round) Abs 1 (5 rounds)
5x5 burpee broadjump plank 2'
3x submax pikepress tuck hold max
3x submax handstand pushups L hold 30"
3x10 pistol squat (/leg) 10 Leg levers
3xsubmax side-side pull up 30" 1-leg JR
3x12 cossack squats
3x15roll out/tuck lever washboard abs (10 rounds)
3x15 hanging leg raises v-ups 15
8x 20'/10' sit out flutter kicks x 20
spider man pusupsx10
Bravo Circuit (1 round) superman x30
4x10 lateral hops crunches x 30
3x10/leg bulg squats
3xsubmax pushups with reach For the …Corps? (1 round)
3x submax single arm pushups 5'plank
3xsubmax 1-arm recline row 5-LUPS
3x20 leg curls 10 turkish getups
3x15 ab pikes 4'
3x15 pendulum swings 4-Lups
8x burpee tabata 8 T-gets
…
Explosives 1' plank
1: tuckhold 1-Lup
**pushups 2 Tgets
alt hand clap, or w/ band
2: broad jump(yard) Tight like a Tiger (5 rounds)
***squats plank 3'
alt 1 leg, squat jumps, bulg split sb curls x 15
3: Planche dips explosive squat jumpx10
ull ups/leg raises/band pushups dipsx20
4:handstand pushups flutter kicks x20
L-sit/pull ups, flies
7 minute abs
Penguins
Right Sit-ups
Left Sit-ups
rcise to failure. Second exercise for the Full Sit-ups
emainder of the minute. 2" rest Russian Twists
Flutter Kicks
Tabatas (8x 20' on 10'off) Scullers
plank
30 sec per exercise
2 times through
 30 sec per exercise
burpees/pushups 2 times through
pullups/pushups
sit outs
squat jumps ua
bulgarian split squats
HSPU

(40"on 20" off 3' rest between rnds)

raised heel squat
sliding leg curl
reverse lunge
frog pump
jumping lunge
rdl

peaters (2 reps every 20' for 5 minutes)

squat jumps
pull ups
1 arm pushups