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Gojo Workout Program

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EatedThePizza lol
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181 views4 pages

Gojo Workout Program

.

Uploaded by

EatedThePizza lol
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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GOJO

If you want an extended version of this program that you can follow
using an app on your phone CLICK HERE.

You'll be doing three workouts each week. Try to space them out as evenly as
possible, adjusting them to fit your routine. You can complete the entire program
at home— all you need is a door frame, pull-up bar, and pull-up bands (if you need
assistance with pull-ups).
For rest between exercises, keep it short—just enough to catch your breath and
maintain proper technique. Since one of the main goals is boosting cardiovascular
fitness, limiting rest will help.
To build muscle and strength, you need to apply progressive overload. In this
program, you’ll increase the number of reps each week. For example, if the rep
range is 10-30, start with the Level 1 exercise, like elevated push-ups, aiming for
reps near the lower end. As you improve, work up to the full 30 reps. Once you hit
that, move to the Level 2 exercise and repeat the process.
For your explosive plyometric movements, you'll progressively increase speed and
intensity. This gradual build-up helps your joints, muscles, and tendons adapt to
the forces involved, maximizing benefits and minimizing injury risk. Start slowly
each time you begin a new plyometric exercise, then increase speed week by
week. Stick to each plyometric level for about 3-4 weeks before progressing.
You can follow this program for 1 to 3 months before switching to a new routine.
This will help you build a solid foundation, which you can then take to the next
level with a more advanced program like “Gojo Awakened,” available on Project
Hero.
Perform all strength movements with intensity. At the end of each set, you should
feel like even with a gun to your head you could perform maybe 1 more good rep,
no more.
Perform the provided warm-up before each workout

WARM UP
JUMP ROPE OR JUMPING JACKS X50 JUMPS
WORLD’S GREATEST STRETCH X10/SIDE
ARM CIRCLES X30
DOWNWARD DOG INTO PLANK X10

KEY
= SUPERSET
DAY 1
Level 1 - Blanket Rows 3x5-30
Level 2 - Band-Assisted Pull-Ups 3x5-15
Level 3 - Pull-Ups 3x5-30

Level 1 - Snap Downs 3x10


Level 2 - Single Leg Snap Downs 3x10 (Alternating Sides)
Level 3 - Sub Maximal Squat Jumps 3x10

Level 1 - Elevated Push Ups 3x5-20


Level 2 - Push Ups 3x5-20
Level 3 - Deficit Push Ups 3x5-30

Level 1 - Blanket Curls* (Body at 70 Degrees) 3x5-20


Level 2 - Blanket Curls* (Body at 50 Degrees) 3x5-20
Level 2 - Blanket Curls* (Body at 30-40 Degrees) 3x5-20

Level 1 - Bodyweight Skull Crushers (Knees on the Ground) 3x5-30


Level 2 - Body Weight Skull Crushers (Feet on the Ground & Knees Bent at
90 Degrees) 3x5-20
Level 3 - Body Weight Skull Crushers (Feet on the Ground & Straight Legs)
3x5-30

Level 1 - Feet Supported Dead Hang 3x10-60 Seconds


Level 2 - Dead Hang 3x10-60 Seconds
Level 3 - Single Arm Dead Hang 3x45 seconds/side

Lateral Raises with Milk Jugs (Or Other Household Objects)** 3x15

Reaching Sit Ups 3xAs Many Reps As Possible

*Perform the Blanket Curls using the same form as in a TRX curl. Set up the
Blanket Curl in the same way you set up the Blanket Rows.
**Increase the weight of the objects over time.

KEY
= SUPERSET
DAY 2
Level 1 - Blanket Rows 3x5-30
Level 2 - Band-Assisted Pull-Ups 3x5-15
Level 3 - Pull-Ups 3x5-30

Level 1 - Lateral Pogo Hops 3x30


Level 2 - Lateral Hops 3x20
Level 3 - Lateral Jumps 3x14

Level 1 - Elevated Push Ups 3x5-20


Level 2 - Push Ups 3x5-20
Level 3 - Deficit Push Ups 3x5-30

Level 1 - Blanket Curls* (Body at 70 Degrees) 3x5-20


Level 2 - Blanket Curls* (Body at 50 Degrees) 3x5-20
Level 2 - Blanket Curls* (Body at 30-40 Degrees) 3x5-20

Level 1 - Bodyweight Skull Crushers (Knees on the Ground) 3x5-30


Level 2 - Body Weight Skull Crushers (Feet on the Ground & Knees Bent at
90 Degrees) 3x5-20
Level 3 - Body Weight Skull Crushers (Feet on the Ground & Straight Legs)
3x5-30

Level 1 - Feet Supported Dead Hang 3x10-60 Seconds


Level 2 - Dead Hang 3x10-60 Seconds
Level 3 - Single Arm Dead Hang 3x45 seconds/side

Lateral Raises with Milk Jugs (Or Other Household Objects)** 3x15

Reaching Sit Ups 3xAs Many Reps As Possible

*Perform the Blanket Curls using the same form as in a TRX curl. Set up the
Blanket Curl in the same way you set up the Blanket Rows.
**Increase the weight of the objects over time.

KEY
= SUPERSET
DAY 3
Level 1 - Blanket Rows 3x5-30
Level 2 - Band-Assisted Pull-Ups 3x5-15
Level 3 - Pull-Ups 3x5-30

Level 1 - Snap Downs 3x10


Level 2 - Single Leg Snap Downs 3x10 (Alternating Sides)
Level 3 - Sub Maximal Squat Jumps 3x10

Level 1 - Elevated Push Ups 3x5-20


Level 2 - Push Ups 3x5-20
Level 3 - Deficit Push Ups 3x5-30

Level 1 - Blanket Curls* (Body at 70 Degrees) 3x5-20


Level 2 - Blanket Curls* (Body at 50 Degrees) 3x5-20
Level 2 - Blanket Curls* (Body at 30-40 Degrees) 3x5-20

Level 1 - Bodyweight Skull Crushers (Knees on the Ground) 3x5-30


Level 2 - Body Weight Skull Crushers (Feet on the Ground & Knees Bent at
90 Degrees) 3x5-20
Level 3 - Body Weight Skull Crushers (Feet on the Ground & Straight Legs)
3x5-30

Level 1 - Feet Supported Dead Hang 3x10-60 Seconds


Level 2 - Dead Hang 3x10-60 Seconds
Level 3 - Single Arm Dead Hang 3x45 seconds/side

Lateral Raises with Milk Jugs (Or Other Household Objects)** 3x15

Reaching Sit Ups 3xAs Many Reps As Possible

*Perform the Blanket Curls using the same form as in a TRX curl. Set up the
Blanket Curl in the same way you set up the Blanket Rows.
**Increase the weight of the objects over time.

KEY
= SUPERSET

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