Weekly Training Loadout: Full Body Program, +1 Updates and Renting out a Chilis?
Free Workout Program and Newsletter Updates
Hey homies,
I’ve been in the Batcave cooking up the next steps for +1 both as a newsletter and on the coaching side.
A quick thank you first to everyone who has been here, 10 months of writing and this is just the beginning of what’s to come. I’ve really been writing an open book, throwing stuff out there, finding out my own style and voice, experimenting in public if you will. And It’s been awesome, this has sparked a genuine joy for writing in me.
It’s still wild to me that we are approaching 260 people who decided to read my work on a weekly basis. That’s like an entire Chilis rented out for a private dinner worth of people, imagine that.
But the people need MORE. They need BETTER. For a guy who talks about leveling up alot, I better damn sure I level up +1 itself.
Starting this week, things will get a little more structured. Same vibe just a cleaner system so you actually know what to expect every week and hopefully allows me to help you and others more in more avenues.
If you’re new here and want to learn more about me check this one out!
8 Lessons That Built Me: A Coach's Re-Introduction
“When we love, we always strive to become better than we are. When we strive to become better than we are, everything around us becomes better too.”
For the past 2+ years I ran purely off referrals. Mostly no social media, or marketing just word of mouth. I got so burnt out of the mainstream “content” game. Substack is a big part of that change.
The other reason for these changes is simple. Within my old referral/text message based system, it’s slow, didn’t scale well. I feel like the quality of coaching I delivered was declining as I started to grow more remotely because my systems weren’t set up properly.
This structure lets me start to mend that. Long term I want this to lead to writing books, deeper programming and methodology. Being accessible for coaching in a variety of ways. And, continue to put out incredible free information to help people better their fitness and health.
Here’s what’s new and upcoming.
THE WEEKLY SCHEDULE
Monday — The Weekly Training Loadout: Your guide to win the week. Free workout template weekly. Quick Mindset Check. Trainer Tips and more.
Wednesday — Deep Dives: The Dr. Jekyll day. Science, training methods, history, protocols and more. The more cerebral side of the operation.
Friday — The Field Notes: The unhinged one. Side quests, self experiments, lifestyle, motivation, chaos. Full TJ mind blurbs, no rules.
*YOU HAVE ENCOUNTERED A BUSINESS PITCH*
Oh no, here he goes trying to sell us stuff. Just skip past it if you must. You’ll always be able to get quality FREE value out of +1
I promise that will never change but for the past year this all started as just a logical add on for my existing clients. Much like the rest of the old system, that no longer really provides any value or makes sense.
PAID SUBSCRIPTION BENEFITS | $9 per mo.
Weekly exercise program every Monday — not just the skeleton, the full plan with sets, reps, and progressions ready to run same day. + Bonus Days.
20% off all services — pre-built programs, Quarterly Performance Consultation, 1-on-1 coaching. The $9 pays for itself the first month.
Vote on what’s coming — future deep dives, programs, themes. You help steer the direction.
Monthly loot drops — free giveaways, guides, programs, recipes and more. Wildcard every month, no two the same. Are ya feeling lucky?
Group side quests — challenges and collective goals we tackle together both in person and online.
WAYS TO WORK TOGETHER
Last one then onto the workout goods I promise. I‘ll make it quick. Three ways to actually train with me past the email templates.
*more details on these coming out later this month after I finish the transfer/onboarding process with my existing clients.
Pre-built programs — done-for-you training blocks, equipment flexible, grab and run.
Quarterly Performance Consultation — a fully custom 12-week plan built around your goals, schedule, and equipment. Workouts, nutrition, lifestyle. Everything. One time, fully yours.
1-on-1 Coaching — high touch, ongoing, the full thing. Application Only. Not for everyone, but for the right person it changes everything.
Training Loadout | 3 Day Full Body Strength based split
Before the days are laid out, here are your options for each pattern. Pick what fits your equipment and level. Swap freely. there are more options but these are just some common ones. make sure to include some single leg work in your squat and hinge variations.
Note: the table below has 7 categories to better break up Upper body Push and Pull variations and general accessories.
Exercise Vault
Squat Pattern: Goblet squat, barbell back squat, front squat, Bulgarian split squat
Hinge Pattern: Conventional deadlift, trap bar deadlift, Romanian deadlift, kettlebell swing
Horizontal Push: Barbell bench press, dumbbell bench press, incline DB press, push-up variation
Horizontal Pull: Barbell bent row, dumbbell row, cable row, chest-supported row
Vertical Push / Pull: Overhead press, Arnold press / lat pulldown, chin-up, cable pulldown
Loaded Carry / Core: Farmer carry, suitcase carry, ab wheel, deadbug, leg raises.
Accessory: any isolated machine or hypertrophy, bodybuilding style work. curls, leg extensions, calf raises, lateral db raises, the newest trend you saw on tiktok go nuts here.
Outline
Duration and focus: 4 week strength/hypertrophy cycle - Full Body training split
Frequency/time: 3 days per week - 45+ min workouts.
General Sets/reps/rest: 3 working sets/ 5-7 rep range for primary compounds and 8-10 for secondary or accessory movements/ 2-3 minutes rest between all sets.
Intent: Establish baseline, repeatable numbers across the board this week. Every set should be done 2-3 reps shy of form failure (rpe 7-8) with a focus on a slow eccentric tempo and explosive concentric every rep.
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Day 1: Squat · Horizontal Push · Hinge/Hammy Single Leg · Vertical Pull · Loaded Carry
Day 2: Hinge · Vertical Push · Horizontal Pull · Leg accessory or cardio · Core/Carry combo
Day 3: Squat/Quad Single Leg · Vertical Pull · Horizontal Push · Upper accessory · Core/Carry combo
REMEMBER THOSE FREE LOOT DROPS ?
Congratulations, if you made it this far you are receiving said loot drop.
This is an example of what will normally be the paid side of the wall. An expansion of the workout template we just went over.
This way you can see what I mean. You get the same tools to create this on your own above, and it will always be free.
But if you want alittle more of a coaches touch and it done for you + some bonus workout days added for variety then the paid could be for you. Along with other occasional tools and upgrades.
Well that’s all I got, thanks for reading! NOW GO TRAIN AND LEVEL UP +1 !
Grab your copy here:
If anyone has trouble downloading the pdf please reach out to me via direct message and I'll make sure you get acces. Enjoy, thanks!