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).

Jenna PPL

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

First wave:

Do 10-12 reps per exercise.  Select a weight that you can do 15 reps MAX.

Leg Press

Romanian Deadlift (Barbell)

Leg Curl

Leg Extension

Legs

Bench Press (Barbell)

Overhead Press (Barbell)

Tricep Extension (Machine)

Push

Lat Pulldown

Seated Row (Cable)

Bicep Curl (Machine)

Pull

Second wave:

Do 8-10 reps per exercise.  Select a weight that you can do 12 or 13 reps MAX.

Third wave:

Do 6-8 reps per exercise.  Select a weight that you can do 10 reps MAX.