JD²

First and second exercise of each day essential. 

Second and third optional and changeable.

2 consecutive sets at max rep range = weight increase.

Deload for a week after completion.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Bench Press (Close Grip)

Chest Supported Row (Dumbbell)

Bicep Curl (Cable)

Deadlift (Barbell)

High Bar Squat (Barbell)

Leg Extension

Seated Calf Raise

Pendlay Row

Pull-Up (Assisted)

Chest Fly (Cable)

Tricep Extension (Cable)

Squat (Low Bar)

Romanian Deadlift (Barbell)

Lying Leg Curl

Standing Calf Raise

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Seated Row (Cable)

Bicep Curl (Barbell)

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