Jonah Spring 2025

by Jonah R.

Program Description

hypetrophy

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 03, 2025 11:17
Last Edited
May 03, 2025 11:35

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

1

Jammer Press

3

6-8 reps

-

2A

Lat Pulldown (Single Arm)

3

6-8 reps

-

2B

Shoulder Press (Machine)

3

6-8 reps

-

3

Hack Squat

3

4-6 reps

-

4

Leg Curl

3

6-10 reps

-

5

Behind The Back Lateral Raise (Cable)

3

6-10 reps

-

Day 1

1

Jammer Press

3

6-8 reps

-

2A

Lat Pulldown (Single Arm)

3

6-8 reps

-

2B

Shoulder Press (Machine)

3

6-8 reps

-

3

Hack Squat

3

4-6 reps

-

4

Leg Curl

3

6-10 reps

-

5

Behind The Back Lateral Raise (Cable)

3

6-10 reps

-

Day 1

1

Jammer Press

3

6-8 reps

-

2A

Lat Pulldown (Single Arm)

3

6-8 reps

-

2B

Shoulder Press (Machine)

3

6-8 reps

-

3

Hack Squat

3

4-6 reps

-

4

Leg Curl

3

6-10 reps

-

5

Behind The Back Lateral Raise (Cable)

3

6-10 reps

-

Day 1

1

Jammer Press

3

6-8 reps

-

2A

Lat Pulldown (Single Arm)

3

6-8 reps

-

2B

Shoulder Press (Machine)

3

6-8 reps

-

3

Hack Squat

3

4-6 reps

-

4

Leg Curl

3

6-10 reps

-

5

Behind The Back Lateral Raise (Cable)

3

6-10 reps

-

Day 1

1

Jammer Press

3

6-8 reps

-

2A

Lat Pulldown (Single Arm)

3

6-8 reps

-

2B

Shoulder Press (Machine)

3

6-8 reps

-

3

Hack Squat

3

4-6 reps

-

4

Leg Curl

3

6-10 reps

-

5

Behind The Back Lateral Raise (Cable)

3

6-10 reps

-

Day 1

1

Jammer Press

3

6-8 reps

-

2A

Lat Pulldown (Single Arm)

3

6-8 reps

-

2B

Shoulder Press (Machine)

3

6-8 reps

-

3

Hack Squat

3

4-6 reps

-

4

Leg Curl

3

6-10 reps

-

5

Behind The Back Lateral Raise (Cable)

3

6-10 reps

-

Day 1

1

Jammer Press

3

6-8 reps

-

2A

Lat Pulldown (Single Arm)

3

6-8 reps

-

2B

Shoulder Press (Machine)

3

6-8 reps

-

3

Hack Squat

3

4-6 reps

-

4

Leg Curl

3

6-10 reps

-

5

Behind The Back Lateral Raise (Cable)

3

6-10 reps

-

Day 1

1

Jammer Press

3

6-8 reps

-

2A

Lat Pulldown (Single Arm)

3

6-8 reps

-

2B

Shoulder Press (Machine)

3

6-8 reps

-

3

Hack Squat

3

4-6 reps

-

4

Leg Curl

3

6-10 reps

-

5

Behind The Back Lateral Raise (Cable)

3

6-10 reps

-

Day 1

1

Jammer Press

3 Sets

6-8 Reps

-

2A

Lat Pulldown (Single Arm)

3 Sets

6-8 Reps

-

2B

Shoulder Press (Machine)

3 Sets

6-8 Reps

-

3

Hack Squat

3 Sets

4-6 Reps

-

4

Leg Curl

3 Sets

6-10 Reps

-

5

Behind The Back Lateral Raise (Cable)

3 Sets

6-10 Reps

-