Team, I have created/started a 10-week full body program! Each session will have a different ancillary focus but hits all the prime movers. Mon- Full Body Wed- Full Body Fri- Full Body Reasoning: 3×/week full-body program is “the best” because it: - Maximizes frequency - Controls fatigue - Improves recovery - Builds real-world strength - Fits a hybrid athlete lifestyle When to adjust: - Advanced bodybuilders chasing max hypertrophy may need more volume - Elite lifters may require higher specialization

Went lighter to become familiar with program, focused on a slower tempo, warmed up with a little interval cardio. Feel pretty good!

Hello everyone, Bryan here. From San Diego currently stationed in Camp Zama Japan. Just here to build a better fitness foundation through Martial Arts! Relatively new to BBJ, did a little Muay Thai a while back. Looking forward to learning more!

EXERCISE LOAD (Female / Male) SETS X REPS 1. Thrusters @ (55lbs / 155lbs): 4 x 10 2. Deadlift @ (55lbs / 155lbs): 4 x 10 3. Bent BB Row @ (55lbs / 155lbs) 4 x 10 4. Plank: 4 x 60secs 5. 400m Run x 4 Perform numbers 1 - 5 in order for a total of 4 sets. No breaks just EFFORT👊 ⚔️Work Hard Stay Humble 🤙