JR Custom January 2026

**JR Custom January 2026** is a comprehensive 12-week bodybuilding program designed to sculpt and strengthen your physique. With 48 workout sessions, each lasting around 60 minutes, this plan focuses on muscle growth and sculpting through compound and isolation exercises. Tailored for novice lifters, it utilizes a garage gym setup, making it accessible for anyone ready to elevate their fitness journey. Get ready to build strength and enhance your muscle definition with a structured approach that keeps you motivated and progressing every week!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Tricep Pushdown (Cable)

Bench Day

Squat (Barbell)

Lunge (Dumbbell)

Face Pull

Squat Day

Rack Pull (Barbell)

Pull-Up (Weighted)

Lat Pulldown

Upright Row (Barbell)

Back Day

Overhead Press (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Bicep Curl (Cable)

Overhead Press Day

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