Transform your physique with the Jenna PPL program, a focused 9-week journey designed for those ready to elevate their training. Comprising three sessions per week, this program emphasizes a balanced Push, Pull, Legs split, ensuring comprehensive muscle development and strength gains. Each workout features targeted exercises like the Bench Press, Romanian Deadlift, and Leg Press, with clear rep ranges and intensity guidelines to maximize your results. Equip yourself with a full gym and get ready to unleash your potential!

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

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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.

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