Coach Jayci 18-Week

Your 3-day full body split starts here—warm up, work hard, and track progress.

Predict the future

Predict the future

You didn’t come this far to stop

Create it
black blue and yellow textile
black blue and yellow textile

PHASE 1

Start with a gentle elliptical to get your heart pumping and muscles ready.

  1. Farmer's Walk

Begin with bodyweight squats, 3 sets of 12 reps, increasing weight weekly.

A person performing a squat with proper form in a bright gym setting.
A person performing a squat with proper form in a bright gym setting.
  1. Thruster's

Start with modified push-ups, 3 sets of 10 reps, progressing to full push-ups.

Keep your core tight and back straight throughout each repetition.

  1. Woodchopper (cable machine)
Close-up of a person holding a plank position on a yoga mat.
Close-up of a person holding a plank position on a yoga mat.
Four different cool down stretches demonstrated on a sunny outdoor lawn.
Four different cool down stretches demonstrated on a sunny outdoor lawn.
Close-up of a person holding a plank position on a yoga mat.
Close-up of a person holding a plank position on a yoga mat.
Close-up of a person holding a plank position on a yoga mat.
Close-up of a person holding a plank position on a yoga mat.
Close-up of a person holding a plank position on a yoga mat.
Close-up of a person holding a plank position on a yoga mat.

Day 1

  1. Dumbbell Bicep Curls
  1. Woodchopper (cable machine)

Gallery

Snapshots from workouts and cool down stretches.

A vibrant photo of a person warming up on an elliptical machine, sunlight streaming through a gym window.
A vibrant photo of a person warming up on an elliptical machine, sunlight streaming through a gym window.
Close-up of a workout table displayed on a mobile screen, showing weights and reps progression.
Close-up of a workout table displayed on a mobile screen, showing weights and reps progression.
A series of four cool down stretch poses demonstrated on a yoga mat in a bright room.
A series of four cool down stretch poses demonstrated on a yoga mat in a bright room.
A checklist journal page with handwritten notes tracking workout progress and goals.
A checklist journal page with handwritten notes tracking workout progress and goals.
Connect

Reach out anytime for coaching questions.

Email

Insta DM

jaycicoach@gmail.com

@coach_jayci

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