Get ready to transform your physique with Jacobs Jolly Workouts, an 18-week program designed for serious lifters ready to commit to a five-day-per-week training regimen. This comprehensive plan combines a variety of exercises, including barbell squats, dumbbell presses, and cable extensions, targeting all major muscle groups for balanced strength and hypertrophy. With a focus on progressive overload and proper form, this program will challenge you to push your limits and achieve your fitness goals. Join the journey to a stronger, more defined you!

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Week 6

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Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Low Squat

Incline Bench Press (Dumbbell)

Single Arm Tricep Extension (Cable)

Shoulder Press (Machine)

Bench Press (Barbell)

Leg Extension

Lateral Raise (Cable)

Hip Adductor (Machine)

Tricep Pushdown (Cable)

Abs Crunch (Machine)

Reverse Wrist Curl (Dumbbell)

Romanian Deadlift (Barbell)

Chest Supported Row (Machine)

T-Bar Row

Hamstring Curl

Calf Raise (Machine)

Preacher Curl (Dumbbell)

Back Extension (Weighted)

Lat Pulldown

Rear Delt Fly (Cable)

Hip Abductor (Machine)

Seated Calf Raise

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