Julian 2.0 Program

This 16-week Legs-Push-Pull program is designed to build strength, muscle mass, and endurance through progressive overload and balanced training. By targeting all major muscle groups with a structured split, it ensures consistent gains while allowing optimal recovery. The alternating rep schemes promote continuous progression, helping you develop power, symmetry, and resilience. Whether you’re looking to increase strength, improve muscle definition, or build long-term fitness habits, this program provides the foundation for lasting results.

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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

Week 13

Week 14

Week 15

Week 16

Shin box rotations 
Hip CARs in quadriped
Banded side steps

Hack Squat

Hip Banded Romanian Deadlift

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Hip Adductor (Machine)

Leg Extension

Standing Leg Curl

Donkey Calf Raises

Seated Calf Raise

Legs 2

PVC passthroughs 
Banded shoulder internal rotation to press
Incline serratus push ups

Incline Bench Press (Dumbbell)

Incline Bench Press (Smith Machine)

Dip (Assisted)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Cable Crossover

Overhead Tricep Extension (Cable)

Cable Crossed Tricep Extension

Cable Crunch

Push 2

90/90 Transitions

Hip CARs Controlled Rotations

Banded Clam Shells

Hip Thrust (Machine)

Single Leg Press

Hip Abductor (Machine)

Leg Curl

Standing Calf Raise

Legs 1

10 W-UPS
PVC passthroughs side 
Banded shoulder external rotation to press 
Banded row (2 sec hold)

Overhead Press (Dumbbell)

Chest Press (Machine)

Lateral Raise (Machine)

Cable Incline Fly

Overhead Single Arm Rope Tricep Extension

Decline Sit Up (Bodyweight)

Push 1

PVC passthroughs side to side (6 ea)
Banded external rotation to press 10
Banded row (2 sec hd) 10

Seated Row (Machine)

Wide MAG Pulldowns

Single Arm High Row (Cable)

Chest Supported Row (Machine)

Trap Bar Power Shrug

MAG Narrow Supine Cable Row

Back Extension

Chest Supported Rear Fly

Ez Bar Cable Curl

Machine Preacher Curl

Knee Raise Crunch Torso Down

Pull 1

PVC passthroughs side to side 
Banded external rotation to press
Banded pull down (2 sec hold)

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