Jays Meat a rama workout

Dumbbell Incline Bench Press

Barbell Flat Bench Press

Cable Incline Bench Press

Body Weight Dip Chest Variation

Cable Crossover

Barbell Concentration Biceps Curl

Dumbbell One Arm Biceps Curl

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Volume (1)	Sets	Sets	Sets	Sets
1	360	1	1	1	1
2	400	2	2	2	2
3	450	3	3	3	3
4	450	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Volume (1)	Sets	Sets	Sets	Sets
1	490	1	1	1	1
2	490	2	2	2	2
3	350	3	3	3	3
4	350	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Volume (1)	Sets	Sets	Sets	Sets
1	150	1	1	1	1
2	200	2	2	2	2
3	250	3	3	3	3
4	0	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Barbell Romanian Deadlift

Body Weight Pull Up

Barbell Bent Over Row

Cable Row Seated

Barbell Chest Supported T Bar Row

Cable Wide Grip Lat Pull Down

Body Weight Back Extension

Cable Woodchop

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3
4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3
4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3
4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3
4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Dumbbell Stiff Legged Deadlift

Barbell Bulgarian Split Squat

Machine Hack Squat

Machine Laying Leg Press

Quad Extensions Machine

Barbell Calf Raise

Lying Leg Curls

Hanging Knee Raise Oblique Crunch

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Volume (1)	Sets	Sets	Sets	Sets
1	250	1	1	1	1
2	300	2	2	2	2
3	420	3	3	3	3
4	360	4	4	4	4
5	0	5	5	5	5

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3
4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3
4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3
4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3
4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Barbell Regular Grip Biceps Curl

Dumbbell Alternate Biceps Curl

Barbell Preacher Biceps Curl

Barbell Concentration Biceps Curl

Barbell Overhead Triceps Extension

Cable Rope Triceps Push Down

Barbell Decline Bench Triceps Extension

Reverse Grip Barbell Curl

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3
4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3
4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3
4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Body Weight Hanging Leg Raise

Barbell Plate Ab Twist

Machine Reverse Fly

Barbell Upright Row

Dumbbell Rear Delt Raise

Dumbbell Side Lateral Raise

Barbell Front Raise

Barbell Seated Shoulder Press

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3
4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)
1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3
4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5

Sets	Sets	Sets	Sets	Sets
1	1	1	1	1
2	2	2	2	2
3	3	3	3	3
4	4	4	4	4

Aggregated Volume

Weekly Completion

Meals suggestion

Breakfast
Scrambled Eggs with Spinach x 3 eggs, 100g spinach

Proteins 18 g

Fats 12g

Carbs 2g
Snack
Greek Yogurt with Honey x 200g yogurt, 1 tbsp honey

Proteins 10 g

Fats 5g

Carbs 15g
Lunch
Grilled Chicken Salad x 200g chicken, mixed greens

Proteins 30 g

Fats 8g

Carbs 10g
Snack
Protein Shake x 1 scoop protein powder, water/milk

Proteins 25 g

Fats 2g

Carbs 5g
Dinner
Steak with Quinoa and Broccoli x 200g steak, 100g quinoa, 100g broccoli

Proteins 40 g

Fats 20g

Carbs 45g

Jays Meat a rama

About This Workout Plan

Guidelines

Dumbbell Incline Bench Press

Barbell Flat Bench Press

Cable Incline Bench Press

Body Weight Dip Chest Variation

Cable Crossover

Barbell Concentration Biceps Curl

Dumbbell One Arm Biceps Curl

Barbell Romanian Deadlift

Body Weight Pull Up

Barbell Bent Over Row

Cable Row Seated

Barbell Chest Supported T Bar Row

Cable Wide Grip Lat Pull Down

Body Weight Back Extension

Cable Woodchop

Dumbbell Stiff Legged Deadlift

Barbell Bulgarian Split Squat

Machine Hack Squat

Machine Laying Leg Press

Quad Extensions Machine

Barbell Calf Raise

Lying Leg Curls

Hanging Knee Raise Oblique Crunch

Barbell Regular Grip Biceps Curl

Dumbbell Alternate Biceps Curl

Barbell Preacher Biceps Curl

Barbell Concentration Biceps Curl

Barbell Overhead Triceps Extension

Cable Rope Triceps Push Down

Barbell Decline Bench Triceps Extension

Reverse Grip Barbell Curl

Body Weight Hanging Leg Raise

Barbell Plate Ab Twist

Machine Reverse Fly

Barbell Upright Row

Dumbbell Rear Delt Raise

Dumbbell Side Lateral Raise

Barbell Front Raise

Barbell Seated Shoulder Press

Aggregated Volume

Weekly Completion

Meals suggestion