JN-PPL

Phase 1 - Base Hypertrophy (Moderate Volume, Moderate Intensity)

Week 6 Semi-Deload week: Avoid failure and train lighter this week to promote recovery and prepare for the next 6 weeks!

Phase 2 - Maximum Effort (Low volume, high intensity)

Phase 3 - Supercompensation (High volume, moderate intensity)

END: Full Deload week: Avoid failure and train lighter this week before running back through Week 1 of the program or onto a new program.


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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

Bench Press (Barbell)

Arnold Press

Chest Fly (Dumbbell)

Pec Stretch

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Hack Squat

Squat (Paused)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Curl

Seated Calf Raise

Abs Crunch (Weighted)

Lat Pulldown

Chest Supported Row (Dumbbell)

Lat Pullover Cable

Face Pull

Bicep Curl (EZ Bar)

Preacher Curl (EZ Bar)

Trap Bar Deadlift

Hip Thrust (Barbell)

Close Grip Barbell Incline 

Chin-Up (Bodyweight)

Single Arm Row (Dumbbell)

Push Up

Squat (Smith Machine)

Leg Extension

Cable Crunch

Incline Bench Press (Smith Machine)

Lateral Raise (Cable)

Lat Pulldown (Neutral Grip)

Bent Over Row (Barbell)

Reverse Pec Deck

Hammer Curl

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Dip (Weighted)

Phase 3 - Supercompensation (High volume, moderate intensity)


Front Squat (Barbell)

Romanian Deadlift (Dumbbell)

Walking Lunge

Plank

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Cable Crossover

Medicine Ball Close Grip Push Up

Lat Pulldown (Kneeling)

Seated Row (Machine)

Power Shrug

21s (EZ Bar)

Bicep Stretch

Pull-Up (Bodyweight)

Leg Press

Seated Wide-Grip Row (Cable)

SEMI-DELOAD WEEK

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