Day 1

• Back Squats: 4 Sets 8 - 10 Reps x 1 Drop Set 50%
• Dumbbell Walking Lunges: 3 Sets x 8 - 10 Reps x 1 Drop set 50%
• Glute Ham Raise: 3 sets x 8 - 10 Reps
• Standing Calf Raises Single Leg: 4 sets x 8 - 10 Reps Per Leg

Day 2

• Wide Grip Weighted Pull Ups: 4 x 8-10 Reps 1 Drop Set Bodyweight
• Incline Dumbbell Bench Press: 3 sets x 8 - 10 Reps
• Flat Dumbbell Bench Press: 3 sets x 8 - 10 Reps
• Standing Dumbbell Shoulder Press: 3 sets x 8 - 10 Reps
• Single Arm Dumbbell Rows: 2 sets x 8 - 10 Reps
• Barbell Bent Rows: 3 Sets x 8 - 10 Reps

Day 3 – Corrective/Core Day

Tissue and mobility work foam rolling entire body working on problem spots. Core training – numerous plank variations, stability ball rollouts, hanging leg raises, cable wood chops, ect.

Day 4

• Barbell Deadlifts: 4 sets x 8 - 10 reps x 1 Drop Set 50%
• Dumbbell Split Squat: 3 sets x 8 - 10 reps x 1 Drop Set 50%
• Dumbbell Step Ups: 3 sets x 8 - 10 Reps
• Seated Calf Raises: 4 sets x 8 - 10 Reps
• Bodyweight Squats: 4 sets x 25 Reps

Day 5

• Weighted Chins: 2 sets x 8 - 10 reps x 1 Drop Set Bodyweight
• Weighted Dips: 3 sets x 8 - 10 Reps x 1 Drop Set Bodyweight
• Preacher Curl: 2 sets x 8 - 10 reps
• Hammer Strength Chest Press: 3 sets x 8 - 10 Reps
• Pallof Press: 3 sets x 12 reps
• Dumbbell Pullovers: 2 sets x 8 - 10 Reps
• Plyo-Push Ups: 3 Sets to Failure

Day 6 – Corrective Core Day

Tissue and Mobility work foam rolling entire body working on problem spots. Core training – numerous plank variations, stability ball rollouts, hanging leg raises, cable wood chops, ect.

Day 7 – OFF – Active rest and recovery –

Usually an easy hike around the AZ mountains, an easy bike ride for a few miles, walking my dog on an extended walk or just shooting hoops to get some sunshine.

My cardio typically is done on days 2 - 4 - 6 and is usually in sprint or circuit training fashion lasting no more then 20-30 minutes at the max and can be as little as 8-12 minutes based on the type of workout that is completed.

Each day also starts with some foam rolling usually between 5 - 15 minutes as well as a dynamic warm up based on the movement patterns for the day.

Interview with Jeremy Scott