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