PJ Version 4 Workout Plan - The Yancy House

Daily Preparation: Stretches

Warm-Up

Arm Circles 15 Forward

Arm Circles 15 Backward

Torso Twists 12s / side

Leg Swings (F-B) 15s / leg

Leg Swings (S-S) 15s / leg

Walking Lunges / Twist 10s / leg

Cat-Cow Stretch 12 Reps

Spiderman Lunge 8s / side

Bodyweight Squats 15 Reps

Leg Stretches

Standing Quad Stretch 30s / leg

Hamstring Stretch 30s / leg

Calf Stretch 30s / leg

Glute Stretch 30s / leg

Upper / Core Stretches

Chest Stretch 30s / side

Overhead Triceps 30s / arm

Bicep/Shoulder 30s / side

Lat Stretch 30s

Cobra Stretch 30s

Child's Pose 60s

Weekly Strength Routine

Monday

Exercise	Volume	Goal
Barbell Back Squat	3 Sets	8-12 Reps
Barbell Bench Press	3 Sets	8-12 Reps
Dumbbell Row	3 Sets	8-12 Reps
Push-ups Body Weight	3 Sets	8-12 Reps
Plank Body Weight	3 Sets	8-12 Reps
Cable Face Pulls	3 Sets	8-12 Reps

Wednesday

Exercise	Volume	Goal
Bodyweight Lunges Dumbbells (Hold 1 in each hand, above head)	3 Sets	8-12 Reps
Dumbbell Overhead Press	3 Sets	8-12 Reps
Romanian Deadlift	3 Sets	8-12 Reps
EZ Bar Bicep Curls	3 Sets	8-12 Reps
Skullcrushers	3 Sets	8-12 Reps
Assisted Pull-ups Negative Pull-ups	3 Sets	3-5 Reps
Assisted Pull-ups Dead Hangs	3 Sets	1 @ 20-60s

Friday

Exercise	Volume	Goal
Goblet Squat	3 Sets	8-12 Reps
Incline Dumbbell Press	3 Sets	8-12 Reps
Dumbbell Pullovers	3 Sets	8-12 Reps
Lateral Raises	3 Sets	8-12 Reps
Glute Bridges	3 Sets	8-12 Reps
Calf Raises	3 Sets	8-12 Reps