This is what my next block will be. I haven’t ran it before but am doing another of his programs right now. It’s a little different from what it looks like you’ve been doing, but you can search Reddit for some reviews, and he has a bunch of youtube vids talking about. Just a suggestion…
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Thanks gentlemen!
@Andrewgen_Receptors I’ll check out some TBJP on YouTube today while I have some downtime at work. I’ve heard a ton of great things on this forum and I don’t think it’s too far off from my style lately (top set to failure, back off set)
@BrandonCrawford it’s funny I was reading a few logs this week and thought to myself a Brian Alsruhe program would be awesome to run. I’m not sure it’ll be next but I’m gonna buy a program and run it come summer. Have to make some adjustments being in a commercial gym but I’ve been watching him for years and am super interested.
1/29/2025 - Project Six Pack
BW 191.6. Momentum! All time low probably since I’m 13. Breaking 190 for me is going to feel like Roger Bannister breaking the 4min mile 
No workout today and will get some cardio in after work. Early in the office, on a 6am train for some meetings.
Client lunch today going to keep up on @QuadQueen suggestions when eating out. So so helpful!!!
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So his YT videos are full of great information, but it’s horribly unstructured.
His accent makes the transcripts pretty much useless, too lol.
He has a book https://www.trainedbyjp.com/jpebook/ that you could pay for and access more of his info, or you can find it free for download in… places…
But you can also get more concise info in this thread, starting at this comment
Its when i first heard of it.
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Thanks for dropping this. I watched a YouTube video on the full body program and I like the looks of it. My only hesitation is the workouts might be pretty long and I need to keep it to 60mins because I work out during lunch. I like the principles of it though, maybe I can rework or find something that’s split into different days with more days per week.
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You should be done in less than an hour unless you do the full body program.
Upper/lower and PPL took 45mins or less for me.
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Ended up going with a PPL I liked from BaldOmniMan on YouTube, has two versions of each day with the second being arm dominant ie close grip bench, dips, chin-ups, etc. I’m going to use some of the TBJP rep schemes because I like them on a few exercises. I’ll follow something more structured in a couple months. I like being in the gym often this time of year, so PPL lends it self well to that.
Weighed in very light today and felt very weak at the gym. Took today as sort of a refeed day after my workout and had some extra carbs and fats. Back to the regular ways tomorrow. But so happy with the cut progress so far. I’ll post my January weigh-ins tomorrow but its huge progress and a lot of momentum. Today was a refeed but that’s really the first stray away from the plan, and I feel like it’ll benefit me for the next few days.
1/30/2025 - Project Six Pack
BW 190.0. Huge drop.
Meals:
Meal 1: 2 eggs, egg whites, 2 slices homemade sourdough
Meal 2: 2 scoops whey, strawberries, spinach, 32g PB, handful of cashews
Meal 3: 2 slices sourdough, peanut butter
Meal 4: 4oz turkey, 4oz beef, black beans, 1oz low fat cheese, salsa
Meal 5: 75g Kodiak Protein Pancakes, drizzle of honey
Lift:
Incline BB 185x6 155x13
Low Incline (15deg) DB 85x9 85x8 85x8 / Side Delt Raise 30x8 30x8 30x7
Bar Pushdowns 80x7 80x8 80x8 / Seated Side Delt Raise 17x16 17x15 17x15
Incline DB Skullcrushers 30x11 30x10
Face Pulls 35x12 35x12 35x12
Cardio:
2mi walk with 30lb weighted vest
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Posting this while on my computer. January bodyweight progress below. I track the weight the second I wake up, and usually go the bathroom within 10mins and weigh myself again. I generally post the post-bathroom weight on the forum.
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Nice work dude!!
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@s.gentz thank you man
Doing some new movements so less to failure this week, trying to get weights right. Know where I can increase next week and stabilize.
1/31/2025 - Project Six Pack
BW 190.5
Meals:
Meal 1: 2 eggs, egg whites, 2 slices sourdough
Meal 2: 2 scoops whey, strawberries, spinach, 32g PB, raisins
Meal 3: 1 can tuna, 1oz lowfat cheese, 2 slices sourdough
Meal 4: 8oz turkey, whole wheat pasta, broccoli, tomato sauce
Too much bread today but need to food shop tomorrow. My wife is sick and usually food shops, dropped the ball for myself this week.
Lift:
Deficit RDL 225x12 225x12 225x12 / Hanging Knee Raise x15 x15 x15
Mag Grip Pulldown 175x11 175x10 175x10 / GHD Sit-ups x3sets
BB Deadstop Row 185x10 185x10
Preacher Curls +25x10 +25x9 +25x9
Seated Hammer Curls 30x10x3sets
Cardio:
None today. Hitting the rower tomorrow, want to work that in 1-2x per week along with jump roping. I need to mix it up from the treadmill, mentally that LISS just kills me. I can get the same stimulus in other ways so trying to use that.
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Solid workout today. Felt strong with the added volume. A bit lower weight on the hacks but the 3 sets compared to 1 top set is going to leave me sore.
2/1/2025 - Project Six Pack
BW 190.8
Meals:
Meal 1: 3 eggs, 2 slices sourdough
Meal 2: greek yogurt, banana, blueberries, cranberries, 32g PB
Meal 3: 2 scoops whey
Meal 4: going out to dinner with my parents, looking like a grilled octopus salad with dressing on the side
Lift:
Standing Leg Curls 100x9 100x9 100x8
Hack Squats 3plx10 3plx10 3plx10. Last set was essentially to failure.
Standing Calves 110x15 110x15 110x15 / GHD Sit-ups x3sets
Leg Extensions 205x12 205x11
Belt Squats 2plx12 2plx12
Cardio:
6 sets of 30s ski erg sprints. 90s rest. This was killer, need to be in better overall shape.
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#ProMove 
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2/2/2025 - Project Six Pack
BW 190.7
Meals:
Meal 1: 3 eggs, 2 slices sourdough
Meal 2: greek yogurt, banana, cranberries, blueberries, 32g PB
Meal 3: banana
Meal 4: salmon filet, broccoli
Meal 5: 2 scoops whey, strawberries
Probably low calories today but I’m not hungry and haven’t had meal 5 yet so I think we are in good shape here.
Lift:
Rope Pushdowns 67x10 67x8 67x8
Incline DB Ext 35x8 35x7 35x6
Close Grip Bench 185x8 205x5 205x5
Dips long pause at bottom BWx3x10 / Side Delt Raise 27x11 27x11 27x10
Seated Side Delts 20x10 20x9 20x9 / Hanging Knee Raise x3sets
Cardio:
None but pretty active day on my feet. Nice weekend.
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Solid workout today. Posting early so some of the below is still TBD but cardio and the rest of the day diet wise should be easy to get done.
2/3/2025 - Project Six Pack
BW 190.9
Meals:
Meal 1: 2 eggs, egg whites, 2 slices sourdough, banana
Meal 2 pre-WO: 40g cranberries
Meal 3: 2 scoops whey, banana, strawberries, 32g PB
Meal 4: Chili: 8oz 90/10 beef, assorted beans, canned tomatoes, salsa
Meal 5: keeping open if hungry later, yogurt or protein
Lift:
Incline DB Curls 30x11 30x10 30x10
Reverse Curls 50x11 50x10 50x9
Chin-ups +25x8 +25x7 BWx12. Felt strong here. Video of second weighted set below
Shrugs 225x20 225x20 225x20 / Hanging Knee Raises BWx3sets
Mag Grip Cable Rows 160x12 160x12 160x12
Face Pulls 47x15 47x15 47x15
Cardio:
30mins LISS
15mins jump rope
Pull-ups and progress photo below. Outline of the abs coming in! Seeing progress visually feels awesome.
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Looking tight dude!!! Keep it up!!
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Thanks man. Next 10lbs won’t be as easy as the last 10 so time to get to work!!
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Just keep consistent. It will continue to come off.
What are your macros right now?
Haven’t been counting daily, but still measuring everything. Having the 5th meal option in case I’m hungry has helped as I can get away with a further deficit some days depending on if I’m hungry at night.
I plugged in the above day and that got me to: 2180cals / 204p / 54f / 215c. I’m not starving so I have some wiggle room if I stall out to cut some more carbs. Big change has been mostly fruits/beans/homemade bread as my carbs. I tend to overeat rice and potatoes.
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This is perfect for where your are at with your physique. How much farther do you want to take this? My suggestion would be maybe 4-5 more lbs and then call it. Maybe even 3-4lbs. You don’t want to get too lean and then have a big rebound. Keep things comfortable and sustainable. You’ll be much better off for it then going to far.
If you can get full physique pics up showing back and legs as well.
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Good question. My initial goal was 175-180 but I think you’re right and was thinking the same, 185 might be more sustainable. I’d like to maintain some leanness through Summer at least. So I think a good current goal would be 185, then shoot to maintain for 1-2 months, and if I want to cut more I can do so after that. It’s going to be important for me to reach a level of leanness I want and be able to maintain it for some time. So great point, going too far will probably be counterintuitive.
My next training phase is going to revolve around getting into better conditioning and running shape, less bodybuilding. I think tracking the macros daily will be much more important then to not gain too much weight.
Trying to not put the cart in front of the horse on anything and keep the goal the goal. I want to get into awesome shape, but right now the goal is fat loss. Running and doing metcons in a deficit isn’t going to get me there.
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This^