JCKD Intellectual

Embark on an 18-week journey with the JCKD Intellectual program, designed for serious lifters looking to enhance their strength and muscle definition. Committing to five days a week, you'll tackle a variety of exercises targeting major muscle groups, including weighted pull-ups, bench presses, and leg curls. This program emphasizes progressive overload and includes a mix of barbell, dumbbell, and machine workouts to ensure balanced development. Get ready to push your limits and achieve your fitness goals with structured, effective training!

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Week 1

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Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

AD Press

Pull-Up (Weighted)

Dip (Weighted)

Lateral Raise (Dumbbell)

Chest Supported Row (Machine)

Pec Deck (Machine)

Single Arm Overhead Tricep Extension

Leg Press

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

Seated Calf Raise

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Lateral Raise (Cable)

Upright Row (Cable)

Tricep Pushdown (Cable)

Single Arm Pushdown

Push

Bent Over Row (Barbell)

Lat Pulldown (Neutral Grip)

Seated Row (Machine)

Bicep Curl (Barbell)

Bicep Curl (Cable)

Cable Crunch

Abs Crunch (Weighted)

Pull

Squat (Barbell)

Good Morning

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Legs

1 reviews for JCKD Intellectual

Jay