Jared Feather Workout Routine: 7-Day Upper Body Plan
Jared Feather Workout Routine is designed by Jared Feather, an IFBB pro bodybuilder known for his success in the Classic Physique division. He holds a Master of Science degree in Exercise Physiology and works as a coach and content creator at Renaissance Periodization. For more details, you can check his Jared Feather Biography.
In this Jared Feather Workout Routine, he shares his weekly plan to focus on building upper body strength while allowing his hamstring to heal. He follows “Mesa Cycle” method which organizes training into different focuses on different days.
This plan highlight exercises for the arms, chest, shoulders, and back, helping him avoid stress on his hamstrings while recovering from injury.
Please note that we did not create this Jared Feather Workout Routine by ourself, it is the exact routine he follows. The source is provided at the end of the article for reference.
Table of Contents
7 Days Jared Feather Workout Routine:
Day 1: Chest and Triceps (with some Biceps)
On the first day, Jared focuses on pushing exercises, mainly chest and triceps, with a bit of biceps work.
- Close-Grip Bench Press (main chest + triceps exercise)
- Triceps isolation work (extra arm focus)
- Supporting chest exercises (light pushing movements)
- Biceps work
- Light leg extensions (to keep legs active without stressing hamstrings)
Day 2: Pulling (Back + Biceps)
On 2nd day focus pulling movements for the back and arms. Jared avoids bent-over rows to protect his hamstring.
- Machine Row variations (avoiding bent-over rows to protect hamstrings)
- Pull-Ups
- Lat Pulldowns
- Bicep isolation work
- Shoulder (delt) exercises
- Forearm work
Day 3: Triceps Emphasis
Day 3 is all about triceps, with some chest work added for balance.
- JM Press (heavy tricep pressing)
- Cable Pushdowns
- Single-Arm Pushdowns
- Machine Chest Press (light chest work)
- Isolation tricep finishing exercises
Day 4: Back and Biceps Heavy
This is another pulling day, but with more focus on biceps. Jared carefully manages hurt (soreness) from earlier in the week.
- Single-Arm High Row (main back exercise)
- EZ Bar Curls
- Machine Preacher Curls
- High-rep bicep work
- Optional Hamstring Curls (if no injury)
- Light leg extensions
Day 5: Shoulders Focus + Triceps
This is a big shoulder day, with some extra triceps and a little chest work.
- Smith Machine Upright Row (compound shoulder work)
- Dumbbell Lateral Raises
- Dumbbell Shrugs (trap focus)
- One chest exercise
- One triceps exercise
Day 6: Shoulders (Lateral Delts) + Light Chest
Day 6 focuses on shoulders again, especially lateral delts, plus some supporting exercises.
- Lateral Delt Isolation (side shoulders)
- Rear Delt / Face Pulls
- Light chest exercise
- Forearm training
- Calf exercises
Day 7: (Rest or Active Recovery):
On Day 7, Jared takes a break. This can be a full rest day or include light activity such as stretching, mobility work, or light cardio.
Important Considerations:
- Hamstring Injury: Since Jared is recovering from a hamstring injury, he avoids exercises that might strain it (like squats or bent-over rows). He uses other exercises to work his legs and keep things balanced.
- Adjusting Based on Feedback: Jared listens to his body. If he’s sore from earlier workouts, he might reduce the intensity or the number of sets to make sure he doesn’t overdo it.
Volume and Intensity:
- Higher Rep Ranges: As the week progresses, Jared uses higher rep ranges to make the workouts more intense and keep challenging his muscles.
- Isolation Exercises: He adds some isolation exercises (where you target one muscle at a time, like tricep pushdowns) to increase volume, especially for weaker areas like his biceps.
Key Points to Remember:
- Jared Feather Workout Routine focuses on upper body strength while taking care of his hamstring injury.
- He organizes his workouts by pushing (chest and triceps) and pulling (back and biceps).
- He listens to his body, adjusting the volume and intensity to avoid overtraining and allow for recovery.
- The workout is structured to include both compound (larger) movements and isolation exercises to target specific muscles.
Summary:
Jared Feather, IFBB Pro bodybuilder and coach at Renaissance Periodization, shared his personal 7-day workout routine designed to build upper body strength while recovering from a hamstring injury. Instead of heavy leg training, he focuses on chest, arms, shoulders, and back using a structured “Meso Cycle” approach, which organizes training into specific focuses for each day.
His weekly plan includes chest and triceps on Day 1, pulling (back and biceps) on Day 2, a triceps-focused session on Day 3, heavy back and biceps on Day 4, shoulders with triceps on Day 5, more shoulder and light chest work on Day 6, and Day 7 for rest or active recovery. The routine mixes compound lifts like close-grip bench press and rows with isolation moves like pushdowns and lateral raises. Jared also adjusts volume and intensity based on recovery, making it a smart, upper-body-focused plan that avoids stressing his hamstring while still maximizing muscle growth.
Article Source: Jared Feather YouTube Video
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