JIREN
WORKOUT ROUTINE
Bonus PDF File
By: Mike Romaine
Copyright Notice
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Disclaimer and/or Legal Notices
The information provided in this book is for educational purposes only. I am not a doctor and
this is not meant to be taken as medical advice.
The information provided in this book is based upon my experiences as well as my
interpretations of the current research available.
The advice and tips given in this course are meant for healthy adults only. You should consult
your physician to insure the tips given in this course are appropriate for your individual
circumstances.
If you have any health issues or pre-existing conditions, please consult with your physician
before implementing any of the information provided in this course.
This product is for informational purposes only and the author does not accept any
responsibilities for any liabilities or damages, real or perceived, resulting from the use of this
information.
JIREN
WORKOUT ROUTINE
Training Volume:
7 days per week
Explanation:
Of course you need to allow your muscle to recover with some off-days, but in
this case they’re going to be active off days consisting of endurance and fight
training. This will take place 3 days a week. The rest of the days will be muscle
building and bodyweight strengthening.
Day One: Chest and Triceps
Warm Up:
Stretch
15 min jog
Workout:
Barbell Bench Press
5×5
Close Grip Bench Press
4×12
Incline Dumbbell Bench Press
4×12
Seated Dumbbell Overhead Extension
4×12
Dumbbell Chest Flys
4×12
Cable Pushdowns
4×12
Bodyweight:
Dips
4×15
Triangle Pushups
4×20
Day Two: Mixed Martial Arts, Cardio and
Parkour
Warm Up:
3.1 mile run
Workout:
Choose a mixed martial arts program below:
Check out MMA programs on the site from Coach Derek here: Moon Knight,
Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix also has
bodyweight programming attached to it you should be utilizing on this day.
**And the Daredevil workout also has some beginner Parkour as well.**
Day Three: Shoulders and Traps
Warm Up:
Stretch
15 min jog
Workout:
Standing Barbell Military Press
5×5
Barbell Shrugs
4×12
Seated DB Shoulder Front Raises
4×12
Seated DB Lateral Raises
4×12
Clean and Press
4×12
Kettlebell Swings
4×12
Bodyweight:
Push Ups
4×25
Handstand Push Ups
4×10
Day Four: Mixed Martial Arts, Cardio and
Parkour
Warm Up:
3.1 mile run
Workout:
Choose a mixed martial arts program below:
Check out MMA programs on the site from Coach Derek here: Moon Knight,
Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix also has
bodyweight programming attached to it you should be utilizing on this day.
**And the Daredevil workout also has some beginner Parkour as well.**
Day Five: Back and Biceps
Warm Up:
Stretch
15 min jog
Workout:
Deadlift
5×5
Preacher Curls
4×12
Bent Over Rows (Barbell or DB)
4×12
Lateral Pulldowns
4×12
Hammer Curls (DB or Cable)
4×12
Back Extension
4×12
Bodyweight:
Chin Ups
4×10
Wide Grip Pull Ups
4×5
Day Six: Mixed Martial Arts, Cardio and
Parkour
Warm Up:
3.1 mile run
Workout:
Choose a mixed martial arts program below:
Check out MMA programs on the site from Coach Derek here: Moon Knight,
Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix also has
bodyweight programming attached to it you should be utilizing on this day.
**And the Daredevil workout also has some beginner Parkour as well.**
Day Seven: Legs
Warm Up:
Stretch
15 min jog
Workout:
Barbell Squats
5×5
Leg Extension
4×12
Calf Raises
4×12
Hamstring Curls
4×12
Cable Pull throughs
4×12
Glute Bridges w/ Barbell
4×12
Bodyweight:
Lunges
4×20
Jump Squats
4×10
