F U L L B O DY

TRAINING PROGRAM

J AY F E R R U G G I A
 F U L L B O DY T R A I N I N G P R O G R A M

DISCLAIMER

You must get your physician’s approval before beginning this exercise program. These
recommendations are not medical guidelines but are for educational purposes only. You must
consult your physician prior to starting this program or if you have any medical condition or
injury that contraindicates physical activity. This program is designed for healthy individuals
18 years and older only.

The information in this report is not meant to supplement, nor replace, proper exercise
training. All forms of exercise pose some inherent risks. The editors and publishers advise
readers to take full responsibility for their safety and know their limits. Before practicing the
exercises in this book, be sure that your equipment is well-maintained, and do not take risks
beyond your level of experience, aptitude, training and fitness. The exercises and dietary
programs in this book are not intended as a substitute for any exercise routine or treatment
or dietary regimen that may have been prescribed by your physician.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask for
instruction and assistance when lifting. Don’t perform any exercise without proper instruction.
See your physician before starting any exercise or nutrition program. If you are taking any
medications, you must talk to your physician before starting any exercise program, including
this program. If you experience any lightheadedness, dizziness, or shortness of breath while
exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years
old. Please discuss all nutritional changes with your physician or a registered dietician. This
publication is intended for informational use only. Jason Ferruggia and Renegade Fitness, LLC
will not assume any liability or be held responsible for any form of injury, personal loss or
illness caused by the utilization of this information.

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 F U L L B O DY T R A I N I N G P R O G R A M

Program Notes:
The first thing I want to say is: get ready.

You will make faster strength gains on this program than anything you’ve ever
done before.

And, of course, if you’re getting stronger, while eating and sleeping enough,
you will eventually get bigger and more muscular.

This program is set up to be done every other day. There is no other option if
you want the best results.

So it will look like this:

WEEK 1 WEEK 2 Week 3

Monday- Workout 1 Monday- Cardio Monday- Workout 4
Tuesday- Cardio Tuesday- Workout 1 Tuesday- Cardio
Wednesday- Workout 2 Wednesday- Cardio Wednesday- Workout 1
Thursday- Cardio Thursday- Workout 2 Thursday- Cardio
Friday- Workout 3 Friday- Cardio Friday- Workout 2
Saturday- Cardio Saturday- Workout 3 Saturday- Cardio
Sunday- Workout 4 Sunday- Cardio Sunday- Workout 3

And so on, and so on.

If you can’t train on weekends then just train Monday, Wednesday and Friday
and move the next workout to the following Monday then repeat the cycle.

Just know the results won’t be as good.

In between training days you will do cardio and mobility work.

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 F U L L B O DY T R A I N I N G P R O G R A M

General Warm Up
The older you get and the more mileage you have on your joints, the more
important a proper warm up becomes.

Don’t just walk into the gym and start training. Spend some time loosening up
and getting your blood flowing and your core temperature up.

The simplest thing you can is foam roll stiff areas and go on an assault bike for
5-10 minutes. Break a sweat and get the blood pumping into your muscles.

Doing some kind of mobility drills where you take your shoulders and hips
through their full range of motion is also a good idea.

Below are some sample pre workout warm up drills I use with clients.

UPPER BODY PREP DRILLS:

1) Scapular Circles - [Link]
2) Internal/External Rotation - [Link]
3) Turkish Get Up - [Link]
4) Multidirectional Band Pull Apart - [Link]

LOWER BODY PREP DRILLS:

1) Hip Circles - [Link]
2) Thai Sit - [Link]
3) Single Leg RDL - [Link]
4) Full Range Split Squat - [Link]

The entire prep phase shouldn’t take more than about ten minutes. You can
make it longer if you want. But don’t feel the need to.

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 F U L L B O DY T R A I N I N G P R O G R A M

Explosive Power/ Speed Work

I cut my teeth in this business training athletes. And I believe everyone should
stay athletic and explosive as they age. So I always like starting a training ses-
sion with some jumps or medicine ball throws.

Just 3-5 sets of 5 reps can be enough to fire up your central nervous system
and improve your performance for the day.

On push days I like to use medicine ball throws. Generally a chest pass works
best here. But don’t overthink it. You can mix it up if you want. Just get a 10-20
pound medicine ball and throw it in any of a variety of ways.

On leg days I like to do a box jump, standing vertical jump, lateral jump, what-
ever, for a few sets of 5 reps.

On pull days you can jump or throw. The choice is yours.

When doing speed work make sure that you rest adequately in between efforts
and that the quality of each rep remains high.

The perfect time to do this is right after your warm up, before you start your
ramp up sets on your first main strength exercise of the day.

Sometime’s I’ll even finish a workout with some speed work, which breaks all
the rules of strength training. I got this idea from my friend, Joe Kenn who has
been NCCA strength coach of the year multiple times and is currently the
strength coach for the Carolina Panthers.

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 F U L L B O DY T R A I N I N G P R O G R A M

I love Joe’s explanation for breaking this rule and throwing in some speed work
at the end of a training session in a fatigued state.

He said, “I’ve never seen an athlete who didn’t have to be explosive in the
fourth quarter.”

Indeed.

The Key to Muscle Growth: Mechanical Tension

The key to muscle growth is mechanical tension. That scientific term simply
means that there is an involuntary slowing of the contraction speed.

When you do a set of ten reps, the first two reps will move faster and more
easily than the least two reps. The last two or three reps SHOULD move slower,
no matter how hard you try to move them faster.

That’s mechanical tension. If you don’t finish a set with those slower reps, you
don’t do the most important thing for muscle growth.

The caveat is we never want sloppy, grinder reps. Train hard, but smart.

Training like a pussy ain’t gonna elicit the gains you want. You will need to dig
deep and go all out.

However, failure means ending the set with perfect technique. You take all work
sets within 1-2 reps of failure.

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 F U L L B O DY T R A I N I N G P R O G R A M

Anything less than that amount of effort and intensity will not stimulate muscle
growth. Even if you do a thousand sets.

Train to FORM FAILURE. That’s it.

Again, don’t do those slow, sloppy grinder reps with shitty form.

Weekly Progression
Progressive overload is the fundamental rule of strength training. To make any
noticeable changes in your physique you must eventually get stronger and use
more weight. Or do more reps with the same weight.

Simple enough. But it’s a little more nuanced and complex than that.

If it were that easy all you would have to do is add weight each week and you’d
be guaranteed to be huge in a year. Like the size of a pro bodybuilder.

We’ve all seen guys in the gym who barely have any muscular development,
moving enormous weights. I was one of them. I know many of them. I trained
many of them.

I came up during the days when we were all largely influenced by powerlifting.
It’s what all the popular trainers and coaches did at the time. I also ran a private
gym with record boards and an insanely competitive atmosphere. So you were
constantly trying to set PR’s (personal records) on everything, all the time.

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 F U L L B O DY T R A I N I N G P R O G R A M

As anyone who has gone down that route of trying to PR everything at every
workout, no matter what, can tell you… it almost always ends in burnout and
injury. Especially if you are over 40.

So I’m going to say something here that may shock you…

DON’T BLINDLY TRY TO BEAT THE LOGBOOK EVERY WEEK!

Assess how you feel on that particular day. You have to do what you are capa-
ble of at that training session, based on your recovery, sleep, stress levels, etc.
Not on what you did the week before.

It would be great if we could add weight to the bar at every session. And, as a
newbie, you can. The time will come when you hit a wall. It's not if, it's when.
Otherwise we'd all be bench pressing a thousand pounds within a few years of
starting.

The first form of progressive overload is better technique.

You must always be striving for that elusive, perfect rep. And trying to improve
upon it at every workout. Could your elbows have been more tucked, your torso
more upright, your hips back more?

Always be analyzing like an athlete looking at his on field/court technique.

Better technique will always lead to more gains and less pain.

More weight won't.

It's not that simple of an equation.

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 F U L L B O DY T R A I N I N G P R O G R A M

Like I said, we’ve all seen the skinny guys loading plates on the bar. Or using the
whole stack on a machine. And they look like they've never trained before.

The load is important. But context is everything.

Perfect your technique, THEN work on slowly adding weight, over time.

There is no way to predict how much you can increase from week to week.
Some weeks you're stronger than others.

You have to go into every single training session willing to assess how you feel
that day. If you got 3 hours of sleep, stress levels are at a 10, and you missed
two meals, you probably ain't making progress that day!

So do the workout. Try your best. Push hard. But be okay with whatever you're
capable of. Next week will be better. We can't set PR's every day on everything.
It's not humanly possible.

Some days you will feel great. Best sleep in weeks. No stress. Perfect nutrition
and hydration. Off the charts energy. Adding weight on those days will be easy.

We need to think of progress long term. Not just from week to week.

So if we look at a graph it might go up, then stay flat, go down, back up, etc.

Kind of like if you bought a stock. You wouldn't expect it to be on a straight

line, linearly going up each week. You accept the fact that there are waves.

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 F U L L B O DY T R A I N I N G P R O G R A M

What we care about is that line trending upwards over the long haul. Months
and years instead of days and weeks.

That's how your training should progress.

And if it doesn’t progress something is wrong and your body will never change.
In that case you have to address your sleep and nutrition.

Progress is the name of the game. Just be smart about it.

Exercise Execution
It’s imperative to control the negative portion of each rep. And make sure that
you are feeling the muscle you are trying to train. This is known as mind-mus-
cle-connection.

Train the muscle. Not the joints or the ego.

Lowering the weight in 2-3 seconds is a good idea for most people.

ONE Work Set. That’s It.

There is ONE work set of every exercise in the program. That’s it.

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 F U L L B O DY T R A I N I N G P R O G R A M

Obviously, you will do 1-4 warm up sets before your main set. That really
depends on how strong you are, your joint health, your training age and your
chronological age.

Now, I know many of you will be tempted to add more. DO NOT DO IT. Your
progress will stall and you will start getting weaker.

Just follow the program as is.

Do as many warm up sets as you need for each exercise then do your ONE work
set.

Intensity is a little more important with frequency this high. Meaning you should
leave two reps in reserve on every exercise during the first week.

During the following weeks you should be leaving about one rep in the tank on
each exercise. Some smaller exercises can be taken to failure.

One thing to note is that the hamstrings and chest generally tend to recover a
little bit slower. So you may want to do two things to combat that.

The first would be to always keep TWO reps in reserve on those exercises.

The second would be to stick to the lower end of the rep range.

This may not be necessary for everyone. But if you notice your recovery is
slower and your strength isn’t progressing as fast on chest and hamstrings,
these changes could be the solution.

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 F U L L B O DY T R A I N I N G P R O G R A M

How I Would Do the Warm Up Sets

Here’s an example of how I would warm up for the Day 1 workout.

10-15 Degree Incline DB Press

40 x 10
55 x 5
70 x 3-5
80 x 1-2
Work set with 85

Neutral Close Grip Bench Press

I would add about 40lbs of chains to this. So I’m just guessing my starting
weight to be 185. But I could be way off.
95 x 5
135 x 1
160 x 1
Work set with 185

Pronated Chest Supported Row

100 x 5
130 x 5
150 x 3
170 x 1
190 x 1
Work set with 210

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Neutral Grip Rack Chin Up Heels Elevated Safety Bar Squat

Feet on floor x 5 65 x 5
BW x 3 115 x 5
Work set with 50 155 x 3
185 x 1
Standing Hammer Curl 205 x 1
15 x 5 Work set with 225
25 x 3
Work set with 35 Ab Mat Cross Bench Crunch
BW x 5
Lying Leg Curl 10 x 3
50 x 8 Work set with 20
65 x 5
80 x 3
95 x 1
110 x 1
Work set with 130

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 F U L L B O DY T R A I N I N G P R O G R A M

THE WORKOUTS
DAY 1 Sets Reps Rest

1) 10-15 Degree Incline DB Press 1 6-8 120

[Link]

2) Neutral Close Grip Bench Press* 1 6-10 120

[Link]

3) Pronated Chest Supported Row 1 8-10 120

[Link]

4) Neutral Grip Rack Chin Up 1 8-10 120

[Link]

5) Standing Hammer Curl 1 8-10 120

[Link]

6) Lying Leg Curl 1 6-8 120

[Link]

7) Heels Elevated Safety Bar Squat 1 10-12 120

[Link]

8) Ab Mat Cross Bench Crunch 1 6-10 120

[Link]

* Add chains if you have them

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 F U L L B O DY T R A I N I N G P R O G R A M

THE WORKOUTS
DAY 2 Sets Reps Rest

1) Neutral Grip Chest Supported Row* 1 6-10 120

[Link]

2) 1 Arm Pulldown 1 6-8 120

[Link]

3) Ring Pushup 1 6-8 120

[Link]

4) 75 Degree Incline Press* 1 8-10 120

[Link]

5) Hip Thrust** 1 8-10 120

[Link]

6) Alternate DB Curl 1 6-8 120

[Link]

7) Leg Extension 1 8-12 120

[Link]

8) Landmine Full Contact Twist 1 5-8 120

[Link]

* DB, BB or machine
** Use a barbell, Smith, or dedicated machine

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 F U L L B O DY T R A I N I N G P R O G R A M

THE WORKOUTS
DAY 3 Sets Reps Rest

1) Seated Leg Curl 1 6-8 120

[Link]

2) Hack or Pendulum Squat 1 6-10 120

[Link] OR [Link]

3) 20-30 Degree Incline DB Press 1 6-8 120

[Link]

4) Triceps Dip 1 8-12 120

[Link]

5) 1 Arm Row 1 10-12 120

[Link]

6) Pronated Pulldown 1 10-12 120

[Link]

7) 1 Arm Preacher Curl 1 8-12 120

[Link]

8) 1 Arm Slow Mo Farmers Walk 1 30 sec. 120

[Link]

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 F U L L B O DY T R A I N I N G P R O G R A M

THE WORKOUTS
DAY 4 Sets Reps Rest

1) 1 Arm Landmine Row 1 6-10 120

[Link]

2) Neutral Grip Chin Up 1 6-8 120

[Link]

3) Barbell or DB RDL 1 6-8 120

[Link]

4) Rear Foot Elevated Split Squat 1 6-10 120

[Link]

5) Seated Cable Fly 1 6-8 120

[Link]

6) 1 Arm Standing DB Press 1 8-10 120

[Link]

7) Standing Dual Cable Curl 1 8-10 120

[Link]

8) Incline Reverse Crunch 1 6-10 120

[Link]

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 F U L L B O DY T R A I N I N G P R O G R A M

Cardio
On non-lifting days you will do 30-45 minutes of steady state cardio. Your heart
rate should be about 120-130 for the duration of these sessions.

To get a little closer you could subtract your age from 180. So if you are 50 your
heart rate would be 130.

Another simple formula that gives you a slightly different number is to subtract
your age from 220. Then multiply that number by 70%. If you are 50 this formu-
la has your heart rate at 119.

So, like I said, somewhere between 120 and 135 should be optimal for most of
you.

Ideally, you would do these cardio sessions first thing in the morning on an
empty stomach. Drink some water and black coffee before then get to work.

If you have to do it later in the day that’s fine.

High intensity cardio can be done at the end of 1-2 lifting sessions per week. Go
hard AF on an air bike for 10-15 seconds, then coast for 45-90 seconds and
repeat for 5-8 rounds.

But, be warned, this may initially eat into your recovery, and thus, your strength
gains. You have to decide what your main goal is right now and prioritize
accordingly.

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