Jessica Shirley, CPT

Jessica Shirley, CPT

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4 Week Ultimate Home Gym

4 Week Ultimate Home Gym

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This 4 Week Program was a REAL program I used with a client looking to build strength in the gym. Each week there are 3 days of Lifting: Chest/Triceps, Legs/Core, and Back/Biceps. Each workout takes about 45 mins to complete in the gym. I love doing multiple super-sets to really make the most of that time. Every other day is an active rest day with suggested cardio for the added benefit of Weight Loss!
Goal:
Strength
Bodybuilding, Full Body
4 weeks program 3 days/week 45-60 mins
Level:
All Levels
Goal:
Strength
Bodybuilding, Full Body
4 weeks program 3 days/week 45-60 mins
Level:
All Levels

Workouts

Chest & Triceps
Chest & Triceps
5.0
Full Body, Strength, All Levels, Bodybuilding, Lose Weight, Gym
- Active Rest
- Active Rest
5.0
Cardio, Lower Body, Legs, Outdoor, All Levels, Lose Weight
Legs & Core
Legs & Core
5.0
Strength, Abs & Core, Gym, All Levels, Lower Body, Legs, Toning, Bodybuilding
- Active Rest
- Active Rest
5.0
All Levels, Lose Weight, Legs, Cardio, Outdoor, Lower Body
Back & Biceps
Back & Biceps
5.0
Gym, Arms, Toning, Upper Body, All Levels, Back, Strength, Bodybuilding

Frequently asked questions

What Equipment Do I need?
This program can be completed with: Squat Rack w/Barbell (or Smith Machine), Dual Cables, Leg Extension/Curl Machine, Dumbbells, and Adjustable Bench. Most if not all this equipment is standard in commercial gyms.
How are the days structured for this program?
This structure is essentially a Push/Pull/Legs style with Legs & Core being your midweek workout. All three days utilize super-sets to make the most of your time!
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About Jessica Shirley, CPT

Certified Personal Trainer & Nutrition Coach

Hi I’m Jessica, proud Air Force & Navy Veteran, Wife, and Mom of two I am also a Certified Personal Trainer & Nutrition Coach with NASM. Through JShirley Fitness I do both In-Person & Online Fitness Coaching. I love to work with Women to find their confidence through strength training! Regardless of fitness level, I train a large variety of clientele. From older clients looking to gain mobility to new moms wanting to get back into the gym. Let me help you get there!

App Features

Video Workouts
Easy-to-follow videos for every workout in the app
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Stream Anywhere
Stream to your TV and laptop using Airplay, Chromecast, Firestick and Cast2Web.
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
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Video Workouts
Easy-to-follow videos for every workout in the app

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