phorme
Jared
aesthetic ยท stone

jared

showcase
session

chest & back

15 movements

Chest & Back - Heavy Chest
1H 4MFEB 3

cable incline chest fly, chest-supported rows +4 more

chest & back - heavy chest

chest & back - heavy chest

Cable Incline Chest Fly
chest-supported rows
Machine Plate Loaded Incline Chest Press
ATL lat pull-down
BB bench press
Barbell Close Grip Bench Press
open session
session
34MJAN 29

cable pec fly, weighted pull-ups +4 more

session

session

Cable Pec Fly
Weighted Pull-Ups
machine rows
Seated Single Arm Row
Machine Chest Press
Machine row
open session
session
23MJAN 29

cable pec fly, weighted pull-ups +4 more

session

session

Cable Pec Fly
Weighted Pull-Ups
machine rows
Seated Single Arm Row
Machine Chest Press
Machine row
open session
session
4H 11MJAN 29

weighted pull-ups

session

session

Weighted Pull-Ups
open session
Shoulders & Arms
1H 17MJAN 26

machine shoulder press, alternating hammer curls +6 more

shoulders & arms

shoulders & arms

Machine Shoulder Press
alternating hammer curls
Dumbbell Bent Arm Lateral Raise
Cable Tricep Pushdowns
Standing Cable Curl
ez bar barbell curls

+2 more

open session
Quad Focused Leg Day
1H 20MJAN 23

alternating dumbbell lunges, seated calves +4 more

quad focused leg day

quad focused leg day

alternating dumbbell lunges
Seated Calves
Barbell Squat
Machine Hack Squat
Barbell Romanian Deadlift
Hamstring Curl
open session
Chest & Back
1H 15MJAN 22

db chest supported high row, cable chest fly +5 more

chest & back

chest & back

DB Chest Supported High Row
cable chest fly
single arm lat pulldown
Incline Dumbbell Bench Press
lat pulldown
Dumbbell Decline Chest Fly

+1 more

open session
Hyrox - Lower & Engine
27MDEC 16

active stretching, dumbbell lunges +6 more

hyrox - lower & engine

hyrox - lower & engine

active stretching
dumbbell lunges
foam rolling
back squat
Barbell Romanian Deadlift
Wall Balls

+2 more

open session
leg-focused functional movement session - 11/11/2025
1H 4MNOV 11

box jumps, farmer's walk +9 more

leg-focused functional movement session - 11/11/2025

leg-focused functional movement session - 11/11/2025

box jumps
farmer's walk
Kettlebell Swing
plank with kettlebell drag
Dynamic Leg Swings
Dumbbell Romanian Deadlift

+5 more

open session
Back & Shoulders - Repeat
1H 9MNOV 10

db chest supported high row, cable lateral raises +7 more

back & shoulders - repeat

back & shoulders - repeat

DB Chest Supported High Row
cable lateral raises
DB Seated Shoulder Press
cable rear delt flyes
Foam Roller Hamstring Rollouts
cable front raises

+3 more

open session
Back & Shoulders - 11/3/2025
1H 1MNOV 3

db chest supported high row, cable lateral raises +5 more

back & shoulders - 11/3/2025

back & shoulders - 11/3/2025

DB Chest Supported High Row
cable lateral raises
DB Seated Shoulder Press
Foam Roller Hamstring Rollouts
cable front raises
lat pulldown

+1 more

open session
Chest & Arms - Form Day - 10/31/2025
2H 40MOCT 31

active recovery walk, high cable curls +6 more

chest & arms - form day - 10/31/2025

chest & arms - form day - 10/31/2025

active recovery walk
high cable curls
Machine Dips
Cable Rope Triceps Pushdown
dumbbell hammer curls
Machine Chest Press

+2 more

open session
Chest & Arms - Form Day
1H 5MOCT 31

active recovery walk, high cable curls +6 more

chest & arms - form day

chest & arms - form day

active recovery walk
high cable curls
Machine Dips
Cable Rope Triceps Pushdown
dumbbell hammer curls
Machine Chest Press

+2 more

open session
Back & Shoulders - Repeat - 10/30/2025
1H 18MOCT 30

db seated shoulder press, rope face pulls +10 more

back & shoulders - repeat - 10/30/2025

back & shoulders - repeat - 10/30/2025

DB Seated Shoulder Press
Rope Face Pulls
Foam Roller Hamstring Rollouts
Band stretching
active recovery walk
Crunches

+6 more

open session
Chest & Arms - 10/29/2025
1H 16MOCT 29

incline skull crushers, dumbbell curls +7 more

chest & arms - 10/29/2025

chest & arms - 10/29/2025

incline skull crushers
dumbbell curls
Barbell Bench Press
Band stretching
cable hammer curls
Rope Tricep Pushdowns

+3 more

open session
Legs - Tuesday
1H 9MOCT 28

calf stretch, barbell back squat +9 more

legs - tuesday

legs - tuesday

calf stretch
barbell back squat
leg extensions
leg curls
foam rolling
hamstring stretch

+5 more

open session
Back & Shoulders
1HOCT 27

db chest supported high row, cable lateral raises +5 more

back & shoulders

back & shoulders

DB Chest Supported High Row
cable lateral raises
DB Seated Shoulder Press
Foam Roller Hamstring Rollouts
cable front raises
lat pulldown

+1 more

open session
Chest & Arms - Monday
1H 16MOCT 21

dumbbell curls, barbell bench press +5 more

chest & arms - monday

chest & arms - monday

dumbbell curls
Barbell Bench Press
cable hammer curls
decline bench press
ez bar barbell curls
lying triceps extension

+1 more

open session
functional movement session - 10/20/2025
1H 9MOCT 20

barbell curls, kettlebell swing +6 more

functional movement session - 10/20/2025

functional movement session - 10/20/2025

barbell curls
Kettlebell Swing
ab wheel rollouts
Kettlebell Goblet Squat
Stationary Bike
kettlebell overhead press

+2 more

open session
Saturday Arms
1H 5MOCT 18

alternating lateral raise, ez bar barbell curls +2 more

saturday arms

saturday arms

alternating lateral raise
ez bar barbell curls
behind-the-neck press
incline dumbbell curl
open session
session - 10/15/2025
1H 10MOCT 15

dumbbell bench press, barbell curls +6 more

session - 10/15/2025

session - 10/15/2025

Dumbbell Bench Press
barbell curls
dumbbell curls
cable hammer curls
decline bench press
Bench Dips

+2 more

open session
Muscle Builder
5 WKS
25 SES

muscle builder

muscle builder

5 weeks25 sessions
25 sessions
open sequence