Jonas Pettersen Plan

by Ahmed Z.

Program Description

Bodybuilding

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Oct 19, 2025 07:26
Last Edited
Oct 19, 2025 08:19

Muscle Engagement

Front

Back

MuscleSet

Upper Back

11.6%

Triceps

10.1%

Quadriceps

9.8%

Biceps

9%

Front Delts

8.7%

Lats

8.2%

Chest

7.9%

Middle Delts

7.7%

Hamstrings

6.6%

Glutes

6.1%

Abs

4.2%

Rear Delts

2.6%

Calves

2.6%

Lower Back

2.1%

Adductors

1.6%

Forearms

1.1%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Deadlift (Barbell)

3

6-8 reps

75%

2

Seated Shoulder Press (Dumbbell)

3

6-12 reps

-

3

Lateral Raise (Dumbbell)

2

12 reps

-

4

Face Pull

2

12 reps

-

Day 2

1

Pull-Up (Weighted)

3

6-12 reps

-

2

Seated Dumbbell Curl

2

12 reps

-

3

Hammer Curl (Dumbbell)

2

12 reps

-

4

Seated Row (Machine)

2

12 reps

-

5

Single Arm High Row (Cable)

2

12 reps

-

Day 3

1

Incline Bench Press (Barbell)

3

6-12 reps

-

2

Tricep Pushdown (Cable)

2

10 reps

-

3

Overhead Tricep Extension (Cable)

2

10 reps

-

4

Chest Fly (Cable)

3

8-12 reps

-

Day 4

1

Squat (Barbell)

3

6-10 reps

75%

2

Hamstring Curl

2

8-12 reps

-

3

Leg Extension

2

8-12 reps

-

4

Calf Raise (Leg Press)

2

12-20 reps

-

5

Abs Crunch (Machine)

2

12-20 reps

-

Day 1

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

6-8 Reps

6-8 Reps

6-8 Reps

75%

75%

75%

2

Seated Shoulder Press (Dumbbell)

1 Set

1 Set

1 Set

6-12 Reps

6-12 Reps

6-12 Reps

-

-

-

3

Lateral Raise (Dumbbell)

1 Set

1 Set

12 Reps

12 Reps

-

-

4

Face Pull

1 Set

1 Set

12 Reps

12 Reps

-

-

Day 2

1

Pull-Up (Weighted)

1 Set

1 Set

1 Set

6-12 Reps

6-12 Reps

6-12 Reps

-

-

-

2

Seated Dumbbell Curl

1 Set

1 Set

12 Reps

12 Reps

-

-

3

Hammer Curl (Dumbbell)

1 Set

1 Set

12 Reps

12 Reps

-

-

4

Seated Row (Machine)

1 Set

1 Set

12 Reps

12 Reps

-

-

5

Single Arm High Row (Cable)

1 Set

1 Set

12 Reps

12 Reps

-

-

Day 3

1

Incline Bench Press (Barbell)

1 Set

1 Set

1 Set

6-12 Reps

6-12 Reps

6-12 Reps

-

-

-

2

Tricep Pushdown (Cable)

1 Set

1 Set

10 Reps

10 Reps

-

-

3

Overhead Tricep Extension (Cable)

1 Set

1 Set

10 Reps

10 Reps

-

-

4

Chest Fly (Cable)

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

-

-

-

Day 4

1

Squat (Barbell)

1 Set

1 Set

1 Set

6-10 Reps

6-10 Reps

6-10 Reps

75%

75%

75%

2

Hamstring Curl

1 Set

1 Set

8-12 Reps

8-12 Reps

-

-

3

Leg Extension

1 Set

1 Set

8-12 Reps

8-12 Reps

-

-

4

Calf Raise (Leg Press)

1 Set

1 Set

12-20 Reps

12-20 Reps

-

-

5

Abs Crunch (Machine)

1 Set

1 Set

12-20 Reps

12-20 Reps

-

-