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Japo jack

by Jonatan Sigot
4.0
(1 rating)

Program Description

a program to be use in case of starting from zero

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 04, 2025 09:32
  • Last Edited
    Sep 06, 2025 10:33

Summary

Introducing the Japo Jack program, a comprehensive 12-week training plan designed for those ready to elevate their strength and physique. Committing to four days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting major muscle groups through dynamic movements like the Bench Press, High Bar Squat, and Lat Pulldown. Each session is crafted to challenge your limits with a focus on intensity and progressive overload, ensuring you build muscle and boost your performance. Get ready to transform your workouts and achieve your fitness goals with this structured and effective program!
Muscle Engagement
Front
Back
MuscleSet
Lats
10.9%
Quadriceps
10.5%
Biceps
10.3%
Glutes
10.1%
Upper Back
9.7%
Middle Delts
8%
Front Delts
8%
Hamstrings
7.6%
Triceps
6.8%
Chest
6%
Abs
4.8%
Lower Back
3.6%
Forearms
1.2%
Rear Delts
1.2%
Adductors
0.8%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
10 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
6
Standing Overhead Cable Extension
2 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
High Bar Squat (Barbell)
2 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
3
Leg Press
2 Sets
10 Reps
@9
4
Split Squat (Smith Machine)
2 Sets
10 Reps
@8
5
Hanging Leg Raise
2 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
10 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
@8
Day 4
1
High Bar Squat (Barbell)
2 Sets
10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8
3
Back Extension
2 Sets
10 Reps
-
4
Preacher Curl (Barbell)
2 Sets
10 Reps
@8
5
Standing Overhead Cable Extension
2 Sets
10 Reps
@8
6
Bulgarian Split Squat (Barbell)
2 Sets
10 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Jonatan SigotAge 35, Man
21 days ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Works for now