Program Description
**JR Custom - July 2025** is a dynamic 6-week bodybuilding program designed specifically for novice lifters. With 36 workouts, this plan combines compound and isolation movements to maximize muscle growth and strength gains. Each session lasts approximately 60 minutes, ensuring an efficient yet effective training experience. You'll need access to a garage gym, where you'll perform exercises like the bench press, squats, and various arm-focused routines, all aimed at sculpting your physique and building confidence in the gym. Get ready to transform your training and achieve your fitness goals!
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJul 14, 2025 06:15
- Last EditedJul 23, 2025 09:56
Summary
**JR Custom - July 2025** is a dynamic 6-week program designed for serious lifters looking to push their limits with a 6-day training split. Each session targets key muscle groups with a focus on heavy compound lifts and isolation exercises, ensuring balanced strength development. From powerful bench presses to targeted tricep pushdowns, this program combines effective movements to sculpt your upper body while also integrating leg and arm workouts. Gear up for a transformative journey that will elevate your strength and physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16%
Middle Delts
15.5%
Upper Back
14.7%
Front Delts
14%
Biceps
12%
Lats
9.1%
Chest
5.8%
Rear Delts
3.9%
Quadriceps
2.2%
Forearms
2%
Glutes
1.7%
Hamstrings
1.3%
Abs
0.9%
Adductors
0.9%
