JoshMcGeesr

Here is a sample of how I program for myself for difficulty and longevity. If you would like me to release my full 30-day plan, let me know. If you want to see the full 7 days, let me know as well.

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2 weeks ago | [YT] | 1

JoshMcGeesr

Happy Thursday. Love and happiness is contagious so spread it without regrets 😁😁😁

6 months ago | [YT] | 3

JoshMcGeesr

Vote for me 1x everyday

mrhealthandfit.com/2026/josh-mcgee-sr

7 months ago (edited) | [YT] | 0

JoshMcGeesr

Workout from home

8 months ago | [YT] | 0

JoshMcGeesr

What Workout do you want to see?

9 months ago | [YT] | 1

JoshMcGeesr

New phase starting next week. Program is below. Make sure you sign up for my email list to get updates. Let’s get stronger together 💪

Daily Template Example

Day 1 – Lower (Squat Focus)

Warm-Up: 5–8 min row/bike + dynamic hip openers + 90/90 flow

OHS Primer: PVC wall squats 3×10, ankle mobility 2×30s, PVC OHS 3×10

Main Lifts:

Back Squat 4×6 @65–70%

Romanian Deadlift 3×10

Walking DB Lunges 3×12/leg

Accessories / Prehab:

Side-Lying Hip Abduction 2×15

Copenhagen Plank 3×:20/side

Cool-Down: Pigeon Stretch 1:00/side, Hamstring Band 2×30s, Child’s Pose 1:00

Day 2 – Upper (Push)

Warm-Up: Band pull-aparts, scap push-ups, shoulder circles

OHS Primer: Wall-facing OHS 3×5, PVC dislocates 2×10

Main Lifts:

Bench Press 4×6

Incline DB Press 3×10

DB Overhead Press 3×10

Accessories / Prehab:

YTWA 2×8

Skull Crushers 3×12

Cool-Down: Pec doorway stretch 1:00, Triceps banded stretch 1:00

Day 3 – Zone 2 / Conditioning

20–30 min rotation: Week 1 → incline walk, Week 2 → row, Week 3 → bike, Week 4 → swim

Mobility: Foam roll quads, T-spine extensions, hip openers

Day 4 – Lower (Deadlift Focus)

Warm-Up: Glute bridges, hip airplanes, light KB swings

OHS Primer: PVC OHS 3×10, goblet squat hold 2×30s

Main Lifts:

Deadlift 4×5

Front Squat 3×8

Hip Thrust 3×12

Accessories / Prehab:

Bulgarian Split Squat 3×10/leg

Hanging Leg Raises 3×12–15

Cool-Down: Couch Stretch 1:00/side, Hamstring floss 2×30s

Day 5 – Upper (Pull)

Warm-Up: Band pull-aparts, face pulls, scap retractions

OHS Primer: Wall-facing OHS 3×5, PVC OHS 3×10

Main Lifts:

Pull-Ups 4×AMRAP

Barbell Rows 4×8

Single-Arm DB Row 3×10/arm

Accessories / Prehab:

Face Pulls 3×15

Biceps Curl 3×12

Cool-Down: Lat stretch 1:00/side, Band shoulder stretch 1:00

Day 6 – MetCon (Rotating Weekly)

Week 1: 12 min AMRAP → 10 KB swings, 8 burpees, 10 DB thrusters, 200m row

Week 2: 12 min EMOM → 8 box jumps, 10 wall balls

Week 3: 12 min AMRAP → 12 calorie bike, 10 push-ups, 12 walking lunges

Week 4: 15 min EMOM → 8 deadlifts light, 10 burpees, 12 med ball slams

Day 7 – Zone 2 / Active Recovery

20–30 min rotation: low incline treadmill walk, swim, easy bike

Mobility / Prehab: Focus on hips, T-spine, shoulders

✅ This gives you:

4 lifting days with progression potential

2 rotating Zone 2 sessions

1 rotating MetCon session each week

Daily OHS skill work that doesn’t interfere with lifts

Targeted accessory/prehab only where needed

11 months ago (edited) | [YT] | 1

JoshMcGeesr

Gym session completed 💪, Today. If you want to do the SAME WORKOUTS as I do, which is 5x per week, 60mins per session, with the goal of looking lean and healthy not big and bulky,

SAY “YES” in the comments

1 year ago | [YT] | 3

JoshMcGeesr

Something special for you guys today😎

1 year ago | [YT] | 0

JoshMcGeesr

Happy 4th of JULY .

1 year ago | [YT] | 0

JoshMcGeesr

Ready to turn your steps into success? Join The Step Challenge in Conroe, TX, and take the first step toward a healthier, more active you. Register and start stepping up for your fitness journey!





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1 year ago | [YT] | 0