1 MONTH TRAINING PROGRAM
WHY THIS PROGRAM?
I have certain systems when I train people and when I modify
their nutrition. This is a generic program to give you an idea
of not only what my system is like, but what differentiates me
from other trainers. If you like this program, imagine what a
personalised one inside a state of the art app, with the support of
a team of coaches would be like!
This program is one you can follow for 4 weeks, I’m confident
that even in that short period of time you’ll fully appreciate the
benefits of following one of my systems for success.
Should you love following my structured systems, I ask that you
trial my app for free, have another week on me and then select a
membership that suits your needs. Make sure you’re signed up to
my emails to know about challenge enrolments.
James
CALORIE DEFICIT
Most people who join JSA have a fat loss goal and if you follow
PROTEIN FOR FAT LOSS
In my opinion, the only macro you need to focus on is protein.
me you will know that the only way to do this is through a
calorie deficit - to burn more calories than you consume.
Protein is the most important macronutrient when it comes to
both fat loss and muscle growth. It keeps you feeling full for
Many other calorie calculators will ask you how much weight
longer, burns more calories and helps with recovery.
you would like to lose to set your targets, and this often results
in a really big calorie deficit. In my opinion that’s simply not
I have found that when my clients focus on hitting their
sustainable and doesn’t help you achieve results you can
protein target and have flexibility to choose how they split
maintain long term.
carbohydrates and fats to hit their total calories, the process of
dieting becomes more enjoyable.
With my approach I create a smaller deficit of around 15%. You
will need to trial this to see if it works, but through my years of
Aim to reach the protein target you receive from the calculator,
experience I have learnt that creating a calorie deficit that you
and focus more on getting the protein in rather than the timing
can actually stick to is what gets results.
of your protein intake.
CALCULATE YOUR MACROS
HOW TO USE THIS PROGRAM
Each workout contains a number of exercises, with sets, reps,
rate of perceived exertion (RPE) and notes already filled out, with
the weight field left blank for you to track your progress through
the weeks. I’ve included a breakdown of the RPE scale below if
you need a reminder of what each number means.
If you’re unsure of any movements, there are videos of every
movement on the JSA app, along with around-the-clock access to
coaches to answer any questions you may have.
RATE OF PERCEIVED EXERTION
1 | VERY LIGHT ACTIVITY
Far too easy, you could barely feel you were even exercising
2-3 | LIGHT ACTIVITY
So easy, you could catch up on Love Island with your friend whilst doing it
4-6 | MODERATE ACTIVITY
Feels good, but fairly easy so you’d use it as warm instead
7-8 | VIGOROUS ACTIVITY
Challenging, but at the same time won’t fatigue you too hard before the next set
10 | MAX EFFORT ACTIVITY
Too difficult, couldn’t complete properly, need to reduce the load
THE JAMES SMITH TRAINING PROGRAM
Now that you’ve got all the information you need to start training, here’s your training program.
Print this out, copy it to a notepad or do whatever suits you.
Come the end of 4 weeks if you want to join the James Smith Academy, click the button below.
JOIN NOW
MONDAY
EXERCISE
Back Squat
Laying Hamstring Curl/RDL
Stirring The Pot
Shoulder Press
Tricep Extensions
SETS
4
4
4
4
4
REPS
8-10
8-10
20
10-12
15
RPE
7/8
7/8
6/7
8
9
WEIGHT
NOTES
TUESDAY
REST DAY
Either rest, play sport or work on isolation exercises in weak areas like calves, rear delts, etc.
WEDNESDAY
EXERCISE
Deadlift (any variant)
Leg Extension
Hanging Knee Raises
Inverted Row
Upright Row
Seated Supinating Bicep Curls
SETS
5
3-4
3
4
3
4
REPS
7
15
10
8
12
15
RPE
7
8
8
8
7
9
WEIGHT
NOTES
THURSDAY
RUNNING
Run at a 6/10 difficulty until you need to stop to rest, take note of the distance and try to beat it next week.
FRIDAY
EXERCISE
Bulgarian Split Squat
Single Leg GHD (or RDL)
Pallof Press
Bench Press
Lateral Raises
SETS
4
4
4
4
3
REPS
7 E/S
5 E/S
12
10
15
RPE
8
8
7
8
8
WEIGHT
NOTES