JN Adjusted U/L MRZ

(this is a copy of another program just wanted to make some adjustments for myself.) Transform your strength and conditioning with the JN Adjusted MRZ program, a comprehensive 8-week plan designed for dedicated lifters. Committing to just 4 days a week, you'll engage in a balanced mix of resistance training and functional movements that adapt to your progress. This program focuses on building muscle, enhancing endurance, and improving overall performance. Get ready to push your limits and achieve your fitness goals with a structured approach that keeps you motivated and on track! 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Chin-Up (Assisted)

Military Press (Barbell)

T-Bar Row

Chest Fly (Cable)

Bayesian Curl

Single Arm Tricep Extension (Cable)

Upper 1

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Extension

Lying Leg Curl

Hip Abductor (Machine)

Decline Crunch

Lower 1

Incline Bench Press (Dumbbell)

Pull-Up (Assisted)

Dip (Assisted)

Bent Over Row (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Incline Hammer Curl (Dumbbell)

Upper 2

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Single-Leg Leg Curl

Hip Adductor (Machine)

Standing Calf Raise

Plank

Lower 2

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