JC Fitness Plan

The JC Fitness Plan is a comprehensive 5-week program designed to transform your physique through a balanced mix of push, pull, and leg workouts, scheduled for five days a week. Each session targets specific muscle groups with carefully selected exercises, including lat pulldowns, bench presses, and leg presses, ensuring you build strength and endurance effectively. With a focus on progressive overload and proper technique, this program is perfect for those looking to elevate their fitness game and achieve noticeable results. Get ready to push your limits and see what your body is truly capable of!

This is a program for someone who is trying to learn how to build a workout plan.

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Week 1

Week 2

Week 3

Week 4

Week 5

Wide Grip Lat Pulldown

Lat Pulldown (Close Grip)

Seated Row (Cable)

Face Pull

Bicep Curl (EZ Bar)

Hammer Curl

Tuesday - Pull 💪

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Rope Push Down (Cable)

Chest Fly (Machine)

Monday - Push 🦍

Leg Press (45 Degrees)

Leg Curl

Leg Extension

Hip Abductor (Machine)

Hip Adductor (Machine)

Wednesday - Leg Day 🦵 

Bench Press (Barbell)

Barbell Row

Lateral Raise (Cable)

Seated Dumbbell Curl

Lying Tricep Extension (Barbell)

Chest Supported Row (Machine)

Thursday - Upper 🦾 🦍 

Squat (Smith Machine)

Sumo Squat

Hip Thrust (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Friday - Lower 🦿

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