JGB

by Noah H.

5 athletes joined

Program Description

Novice to advanced friendly

Program Overview

Level
Intermediate
Goal
Muscle, Strength
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Mar 30, 2026 04:26
Last Edited
Apr 06, 2026 01:11

Muscle Engagement

Front

Back

MuscleSet

Front Delts

13.2%

Triceps

13.2%

Biceps

11%

Upper Back

11%

Chest

9.9%

Lats

8.8%

Middle Delts

6.6%

Glutes

5.5%

Hamstrings

5.5%

Abs

4.4%

Quadriceps

4.4%

Forearms

2.2%

Adductors

2.2%

Lower Back

1.1%

Rear Delts

1.1%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Chest Fly (Cable)

5

-

2

One arm pushup

5

-

3

Bench Press (Barbell)

1

1

1

1

1

60%

65%

70%

75%

80%

4

Alternating Dumbbell Curl

5

-

5

Concentration Curl

5

-

6

Bicep Curl (EZ Bar)

5

-

Day 2

1

Wide Grip Pull-Up

5

-

2

Pull-Up (Weighted)

1

1

1

1

1

60%

65%

70%

75%

80%

3

Bent Over Row (Barbell)

1

1

1

1

1

60%

65%

70%

75%

80%

4

Tricep Rope Push Down (Cable)

5

-

5

Skull Crusher (Bodyweight)

5

-

6

Dip (Weighted)

1

1

1

1

1

60%

65%

70%

75%

80%

Day 3

1

Lunge (Barbell)

5

-

2

Stiff Leg Deadlift

5

-

3

Squat (Low Bar)

1

1

1

1

1

60%

65%

70%

75%

80%

4

Lateral Raise (Dumbbell)

5

-

5

Upright Row (Barbell)

5

-

6

Standing Behind Neck Shoulder Press (Barbell)

1

1

1

1

1

60%

65%

70%

75%

80%

Day 1

1

Chest Fly (Cable)

5 Sets

-

2

One arm pushup

5 Sets

-

3

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

60%

65%

70%

75%

80%

4

Alternating Dumbbell Curl

5 Sets

-

5

Concentration Curl

5 Sets

-

6

Bicep Curl (EZ Bar)

5 Sets

-

Day 2

1

Wide Grip Pull-Up

5 Sets

-

2

Pull-Up (Weighted)

1 Set

1 Set

1 Set

1 Set

1 Set

60%

65%

70%

75%

80%

3

Bent Over Row (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

60%

65%

70%

75%

80%

4

Tricep Rope Push Down (Cable)

5 Sets

-

5

Skull Crusher (Bodyweight)

5 Sets

-

6

Dip (Weighted)

1 Set

1 Set

1 Set

1 Set

1 Set

60%

65%

70%

75%

80%

Day 3

1

Lunge (Barbell)

5 Sets

-

2

Stiff Leg Deadlift

5 Sets

-

3

Squat (Low Bar)

1 Set

1 Set

1 Set

1 Set

1 Set

60%

65%

70%

75%

80%

4

Lateral Raise (Dumbbell)

5 Sets

-

5

Upright Row (Barbell)

5 Sets

-

6

Standing Behind Neck Shoulder Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

60%

65%

70%

75%

80%