Japo jack

Jonatan Sigot

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!

a program to be use in case of starting from zero

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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 (Dumbbell)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Chest Supported Row (Machine)

Incline Curl (Dumbbell)

Standing Overhead Cable Extension

Lateral Raise (Dumbbell)

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Split Squat (Smith Machine)

Hanging Leg Raise

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Hammer Curl (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Back Extension

Preacher Curl (Barbell)

Bulgarian Split Squat (Barbell)

1 reviews for Japo jack

Jonatan Sigot