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JackPGAs BodyBuilding program Ver4.0
by Jack PG
Program Description
Improve on version 3
Program Overview
Level
Intermediate
Goal
Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Feb 13, 2024 01:43
Last Edited
May 07, 2024 10:37
down_app
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Weighted)
4 Sets
6 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
3
Lying Pullover (Cable)
4 Sets
12 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@9
5
Seated Wide-Grip Row (Cable)
3 Sets
14 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
8A
Face Pull
2 Sets
14 Reps
@9
8B
Neck Curl
2 Sets
14 Reps
@9
Day 3
1
Bicep Curl (Barbell)
4 Sets
8 Reps
@9
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
3
Wrist Curls
3 Sets
12 Reps
@10
4
Neck Curl
3 Sets
14 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2A
Dip (Weighted)
4 Sets
8 Reps
@9
2B
Pull-Up (Weighted)
4 Sets
6 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@9
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
7A
Neck Extension
3 Sets
14 Reps
@9
7B
Lying Rear Lateral Raise
3 Sets
14 Reps
@9
Day 2
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@10
4
Leg Curl
2 Sets
12 Reps
@10
5A
Wrist Curls
3 Sets
12 Reps
@10
5B
Neck Extension
2 Sets
14 Reps
@9
6A
Standing Calf Raise
4 Sets
12 Reps
@10
6B
Cable Crunch
3 Sets
12 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@9
2
Leg Curl
4 Sets
12 Reps
@10
3
Leg Extension
2 Sets
12 Reps
@10
4
Wide Grip Pull-Up
3 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
12 Reps
@10
6
Chest Supported Row (Machine)
4 Sets
12 Reps
@9
7A
Neck Curl
2 Sets
14 Reps
@9
7B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 1
1
Pull-Up (Weighted)
4 Sets
6 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
3
Lying Pullover (Cable)
4 Sets
12 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@9
5
Seated Wide-Grip Row (Cable)
3 Sets
14 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
8A
Face Pull
2 Sets
14 Reps
@9
8B
Neck Curl
2 Sets
14 Reps
@9
Day 2
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@10
4
Leg Curl
2 Sets
12 Reps
@10
5A
Wrist Curls
3 Sets
12 Reps
@10
5B
Neck Extension
2 Sets
14 Reps
@9
6A
Standing Calf Raise
4 Sets
12 Reps
@10
6B
Cable Crunch
3 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Barbell)
4 Sets
8 Reps
@9
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
3
Wrist Curls
3 Sets
12 Reps
@10
4
Neck Curl
3 Sets
14 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2A
Dip (Weighted)
4 Sets
8 Reps
@9
2B
Pull-Up (Weighted)
4 Sets
6 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@9
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
7A
Neck Extension
3 Sets
14 Reps
@9
7B
Lying Rear Lateral Raise
3 Sets
14 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@9
2
Leg Curl
4 Sets
12 Reps
@10
3
Leg Extension
2 Sets
12 Reps
@10
4
Wide Grip Pull-Up
3 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
12 Reps
@10
6
Chest Supported Row (Machine)
4 Sets
12 Reps
@9
7A
Neck Curl
2 Sets
14 Reps
@9
7B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 1
1
Pull-Up (Weighted)
4 Sets
6 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
3
Lying Pullover (Cable)
4 Sets
12 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@9
5
Seated Wide-Grip Row (Cable)
3 Sets
14 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
8A
Face Pull
2 Sets
14 Reps
@9
8B
Neck Curl
2 Sets
14 Reps
@9
Day 2
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@10
4
Leg Curl
2 Sets
12 Reps
@10
5A
Wrist Curls
3 Sets
12 Reps
@10
5B
Neck Extension
2 Sets
14 Reps
@9
6A
Standing Calf Raise
4 Sets
12 Reps
@10
6B
Cable Crunch
3 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Barbell)
4 Sets
8 Reps
@9
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
3
Wrist Curls
3 Sets
12 Reps
@10
4
Neck Curl
3 Sets
14 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2A
Dip (Weighted)
4 Sets
8 Reps
@9
2B
Pull-Up (Weighted)
4 Sets
6 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@9
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
7A
Neck Extension
3 Sets
14 Reps
@9
7B
Lying Rear Lateral Raise
3 Sets
14 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@9
2
Leg Curl
4 Sets
12 Reps
@10
3
Leg Extension
2 Sets
12 Reps
@10
4
Wide Grip Pull-Up
3 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
12 Reps
@10
6
Chest Supported Row (Machine)
4 Sets
12 Reps
@9
7A
Neck Curl
2 Sets
14 Reps
@9
7B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 1
1
Pull-Up (Weighted)
4 Sets
6 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
3
Lying Pullover (Cable)
4 Sets
12 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@9
5
Seated Wide-Grip Row (Cable)
3 Sets
14 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
8A
Face Pull
2 Sets
14 Reps
@9
8B
Neck Curl
2 Sets
14 Reps
@9
Day 2
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@10
4
Leg Curl
2 Sets
12 Reps
@10
5A
Wrist Curls
3 Sets
12 Reps
@10
5B
Neck Extension
2 Sets
14 Reps
@9
6A
Standing Calf Raise
4 Sets
12 Reps
@10
6B
Cable Crunch
3 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Barbell)
4 Sets
8 Reps
@9
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
3
Wrist Curls
3 Sets
12 Reps
@10
4
Neck Curl
3 Sets
14 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2A
Dip (Weighted)
4 Sets
8 Reps
@9
2B
Pull-Up (Weighted)
4 Sets
6 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@9
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
7A
Neck Extension
3 Sets
14 Reps
@9
7B
Lying Rear Lateral Raise
3 Sets
14 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@9
2
Leg Curl
4 Sets
12 Reps
@10
3
Leg Extension
2 Sets
12 Reps
@10
4
Wide Grip Pull-Up
3 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
12 Reps
@10
6
Chest Supported Row (Machine)
4 Sets
12 Reps
@9
7A
Neck Curl
2 Sets
14 Reps
@9
7B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 1
1
Pull-Up (Weighted)
4 Sets
6 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
3
Lying Pullover (Cable)
4 Sets
12 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@9
5
Seated Wide-Grip Row (Cable)
3 Sets
14 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
8A
Face Pull
2 Sets
14 Reps
@9
8B
Neck Curl
2 Sets
14 Reps
@9
Day 2
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@10
4
Leg Curl
2 Sets
12 Reps
@10
5A
Wrist Curls
3 Sets
12 Reps
@10
5B
Neck Extension
2 Sets
14 Reps
@9
6A
Standing Calf Raise
4 Sets
12 Reps
@10
6B
Cable Crunch
3 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Barbell)
4 Sets
8 Reps
@9
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
3
Wrist Curls
3 Sets
12 Reps
@10
4
Neck Curl
3 Sets
14 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2A
Dip (Weighted)
4 Sets
8 Reps
@9
2B
Pull-Up (Weighted)
4 Sets
6 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@9
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
7A
Neck Extension
3 Sets
14 Reps
@9
7B
Lying Rear Lateral Raise
3 Sets
14 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@9
2
Leg Curl
4 Sets
12 Reps
@10
3
Leg Extension
2 Sets
12 Reps
@10
4
Wide Grip Pull-Up
3 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
12 Reps
@10
6
Chest Supported Row (Machine)
4 Sets
12 Reps
@9
7A
Neck Curl
2 Sets
14 Reps
@9
7B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 1
1
Pull-Up (Weighted)
4 Sets
6 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
3
Lying Pullover (Cable)
4 Sets
12 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@9
5
Seated Wide-Grip Row (Cable)
3 Sets
14 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
8A
Face Pull
2 Sets
14 Reps
@9
8B
Neck Curl
2 Sets
14 Reps
@9
Day 2
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@10
4
Leg Curl
2 Sets
12 Reps
@10
5A
Wrist Curls
3 Sets
12 Reps
@10
5B
Neck Extension
2 Sets
14 Reps
@9
6A
Standing Calf Raise
4 Sets
12 Reps
@10
6B
Cable Crunch
3 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Barbell)
4 Sets
8 Reps
@9
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
3
Wrist Curls
3 Sets
12 Reps
@10
4
Neck Curl
3 Sets
14 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2A
Dip (Weighted)
4 Sets
8 Reps
@9
2B
Pull-Up (Weighted)
4 Sets
6 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@9
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
7A
Neck Extension
3 Sets
14 Reps
@9
7B
Lying Rear Lateral Raise
3 Sets
14 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@9
2
Leg Curl
4 Sets
12 Reps
@10
3
Leg Extension
2 Sets
12 Reps
@10
4
Wide Grip Pull-Up
3 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
12 Reps
@10
6
Chest Supported Row (Machine)
4 Sets
12 Reps
@9
7A
Neck Curl
2 Sets
14 Reps
@9
7B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 6
1
Pull-Up (Weighted)
4 Sets
6 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
3
Lying Pullover (Cable)
4 Sets
12 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@9
5
Seated Wide-Grip Row (Cable)
3 Sets
14 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
8A
Face Pull
2 Sets
14 Reps
@9
8B
Neck Curl
2 Sets
14 Reps
@9
Day 7
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@10
4
Leg Curl
2 Sets
12 Reps
@10
5A
Wrist Curls
3 Sets
12 Reps
@10
5B
Neck Extension
2 Sets
14 Reps
@9
6A
Standing Calf Raise
4 Sets
12 Reps
@10
6B
Cable Crunch
3 Sets
12 Reps
@10
Day 8
1
Bicep Curl (Barbell)
4 Sets
8 Reps
@9
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
3
Wrist Curls
3 Sets
12 Reps
@10
4
Neck Curl
3 Sets
14 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 9
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2A
Dip (Weighted)
4 Sets
8 Reps
@9
2B
Pull-Up (Weighted)
4 Sets
6 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@9
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
7A
Neck Extension
3 Sets
14 Reps
@9
7B
Lying Rear Lateral Raise
3 Sets
14 Reps
@9
Day 10
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@9
2
Leg Curl
4 Sets
12 Reps
@10
3
Leg Extension
2 Sets
12 Reps
@10
4
Wide Grip Pull-Up
3 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
12 Reps
@10
6
Chest Supported Row (Machine)
4 Sets
12 Reps
@9
7A
Neck Curl
2 Sets
14 Reps
@9
7B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10