JR Custom - July 2025

**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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Overhead Press (Barbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Heavy Push

Squat (Barbell)

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Legs + Arms

Upright Row (Dumbbell)

Bicep Curl (Cable)

Skull Crusher (Dumbbell)

Incline Curl (Dumbbell)

Arms + Traps

Pull-Up (Weighted)

Upright Row (Barbell)

Barbell Row

Face Pull

Heavy Pull

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Dip (Bodyweight)

Push Hypertrophy

Chin-Up (Bodyweight)

Single Arm Row (Dumbbell)

Lat Pulldown

Lat Pulldown (Close Grip)

Hammer Curl

Pull Hypertrophy

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