
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