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Jenna PPL
by David F.
10 athletes joined
Program Description
This is a beginner program that uses 3 waves to progress. Each wave adds volume in week 2 and week 3, then drops back down in the next wave, which uses a different rep scheme. All sets should be done between 1 and 4 Reps in Reserve (RIR).
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
40 minutes
Created
Jan 10, 2024 05:54
Last Edited
May 07, 2024 10:41
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Week 1
1 / 9 Weeks
Day 3
1
Leg Press
3 Sets
10-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
3
Leg Curl
2 Sets
10-12 Reps
4
Leg Extension
2 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
2
Overhead Press (Barbell)
3 Sets
10-12 Reps
3
Tricep Extension (Machine)
3 Sets
10-12 Reps
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
2
Seated Row (Cable)
3 Sets
10-12 Reps
3
Bicep Curl (Machine)
3 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
2
Overhead Press (Barbell)
4 Sets
10-12 Reps
3
Tricep Extension (Machine)
4 Sets
10-12 Reps
Day 2
1
Lat Pulldown
4 Sets
10-12 Reps
2
Seated Row (Cable)
4 Sets
10-12 Reps
3
Bicep Curl (Machine)
4 Sets
10-12 Reps
Day 3
1
Leg Press
4 Sets
10-12 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
3
Leg Curl
3 Sets
10-12 Reps
4
Leg Extension
3 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
10-12 Reps
2
Overhead Press (Barbell)
5 Sets
10-12 Reps
3
Tricep Extension (Machine)
5 Sets
10-12 Reps
Day 2
1
Lat Pulldown
5 Sets
10-12 Reps
2
Seated Row (Cable)
5 Sets
10-12 Reps
3
Bicep Curl (Machine)
5 Sets
10-12 Reps
Day 3
1
Leg Press
5 Sets
10-12 Reps
2
Romanian Deadlift (Barbell)
5 Sets
10-12 Reps
3
Leg Curl
4 Sets
10-12 Reps
4
Leg Extension
4 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8-10 Reps
2
Overhead Press (Barbell)
3 Sets
8-10 Reps
3
Tricep Extension (Machine)
3 Sets
8-10 Reps
Day 2
1
Lat Pulldown
3 Sets
8-10 Reps
2
Seated Row (Cable)
3 Sets
8-10 Reps
3
Bicep Curl (Machine)
3 Sets
8-10 Reps
Day 3
1
Leg Press
3 Sets
8-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Leg Curl
2 Sets
8-10 Reps
4
Leg Extension
2 Sets
8-10 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8-10 Reps
2
Overhead Press (Barbell)
4 Sets
8-10 Reps
3
Tricep Extension (Machine)
4 Sets
8-10 Reps
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
2
Seated Row (Cable)
4 Sets
8-10 Reps
3
Bicep Curl (Machine)
4 Sets
8-10 Reps
Day 3
1
Leg Press
4 Sets
8-10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
3
Leg Curl
3 Sets
8-10 Reps
4
Leg Extension
3 Sets
8-10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
8-10 Reps
2
Overhead Press (Barbell)
5 Sets
8-10 Reps
3
Tricep Extension (Machine)
5 Sets
8-10 Reps
Day 2
1
Lat Pulldown
5 Sets
8-10 Reps
2
Seated Row (Cable)
5 Sets
8-10 Reps
3
Bicep Curl (Machine)
5 Sets
8-10 Reps
Day 3
1
Leg Press
5 Sets
8-10 Reps
2
Romanian Deadlift (Barbell)
5 Sets
8-10 Reps
3
Leg Curl
4 Sets
8-10 Reps
4
Leg Extension
4 Sets
8-10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
3
Tricep Extension (Machine)
3 Sets
6-8 Reps
Day 2
1
Lat Pulldown
3 Sets
6-8 Reps
2
Seated Row (Cable)
3 Sets
6-8 Reps
3
Bicep Curl (Machine)
3 Sets
6-8 Reps
Day 3
1
Leg Press
3 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Leg Curl
2 Sets
6-8 Reps
4
Leg Extension
2 Sets
6-8 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Overhead Press (Barbell)
4 Sets
6-8 Reps
3
Tricep Extension (Machine)
4 Sets
6-8 Reps
Day 2
1
Lat Pulldown
4 Sets
6-8 Reps
2
Seated Row (Cable)
4 Sets
6-8 Reps
3
Bicep Curl (Machine)
4 Sets
6-8 Reps
Day 3
1
Leg Press
4 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
3
Leg Curl
3 Sets
6-8 Reps
4
Leg Extension
3 Sets
6-8 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
6-8 Reps
2
Overhead Press (Barbell)
5 Sets
6-8 Reps
3
Tricep Extension (Machine)
5 Sets
6-8 Reps
Day 2
1
Lat Pulldown
5 Sets
6-8 Reps
2
Seated Row (Cable)
5 Sets
6-8 Reps
3
Bicep Curl (Machine)
5 Sets
6-8 Reps
Day 3
1
Leg Press
5 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
5 Sets
6-8 Reps
3
Leg Curl
4 Sets
6-8 Reps
4
Leg Extension
4 Sets
6-8 Reps