JN PPL Phase #1 | Workout Programs | Boostcamp App |

JN PPL Phase #1

by Amber M.

1 athletes joined

Program Description

JN ppl

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

6 weeks

Time Per Workout

80 minutes

Created

Feb 23, 2023 09:09

Last Edited

May 27, 2024 04:46

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Day 1

1

Bench Press (Barbell)

4 Sets

3-5 Reps

@8

2

Spoto Press

2 Sets

10 Reps

3

Seated Shoulder Press (Dumbbell)

3 Sets

8-10 Reps

4

Chest Fly (Cable)

3 Sets

12-15 Reps

5

One Arm Lateral Raise (Cable)

4 Sets

12-15 Reps

6

Tricep Extension (Cable)

3 Sets

15 Reps

7

Skull Crusher

3 Sets

10-12 Reps

Day 2

1

Lat Pulldown

4 Sets

10 Reps

2

Seated Row (Cable)

4 Sets

10-12 Reps

3

Cable Pull Over

3 Sets

10-12 Reps

4

Face Pull

3 Sets

12-15 Reps

5

Bicep Curl (EZ Bar)

3 Sets

6-8 Reps

6

Preacher Curl (Dumbbell)

3 Sets

12 Reps

Day 3

1

Leg Press

4 Sets

8-10 Reps

2

Bulgarian Split Squat (Dumbbell)

3 Sets

6-8 Reps

3

Romanian Deadlift (Barbell)

3 Sets

8-10 Reps

4

Walking Lunge

3 Sets

10 Reps

5

Glute-Ham Raise

3 Sets

10-12 Reps

6

Seated Calf Raise

4 Sets

12 Reps

Day 4

1

Pull-Up (Bodyweight)

2 Sets

8-10 Reps

2

Incline Bench Press (Barbell)

3 Sets

8-10 Reps

3

Bent Over Row (Dumbbell)

3 Sets

10-12 Reps

4A

Lateral Raise (Dumbbell)

3 Sets

15-20 Reps

4B

Rear Delt Fly (Dumbbell)

3 Sets

12-15 Reps

5

Bicep Curl (Cable)

3 Sets

10-12 Reps

6

Tricep Extension (Cable)

3 Sets

10-12 Reps

Day 5

1

Deadlift (Barbell)

1 Set

2

Romanian Deadlift (Dumbbell)

3 Sets

8 Reps

3

Leg Press

4 Sets

10-12 Reps

4

Glute-Ham Raise

3 Sets

8-10 Reps

5

Leg Extension

3 Sets

8-10 Reps

6

Seated Calf Raise

4 Sets

15-20 Reps