Japas injury speedrun

**Japas Injury Speedrun** is a meticulously designed 10-week program aimed at enhancing your lifting performance while prioritizing injury prevention. With 40 training days packed into this program, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and bench presses, all tailored to build strength and resilience. Each session features a mix of intensity levels and rep ranges, ensuring progressive overload and adaptation. Whether you're recovering from an injury or simply looking to refine your technique, this program will guide you every step of the way to achieve your fitness goals safely and effectively.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Bench Press (Close Grip)

Leg Press (45 Degrees)

Bent Over Row (Barbell)

Hip Adductor (Machine)

Face Pull

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Preacher Curl (Machine)

Tricep Extension (Cable)

Sumo Deadlift (Barbell)

Sumo deadlift (Defecite)

Incline Bench Press (Barbell)

Cable Crunch

Skull Crusher (Barbell)

Long Pause Bench Press

Zercher Squat (Barbell)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Incline curl (Machine)

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