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JN PPL Phase #1

by Amber M.
1 athletes joined
4.0
(1 rating)

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
    Jun 18, 2025 11:28

Summary

Embark on a transformative 6-week journey with the JN PPL Phase #1 program, designed to elevate your strength and sculpt your physique. This 5-day split focuses on push, pull, and leg workouts, expertly balancing compound and isolation exercises to maximize muscle engagement. Each session features a variety of movements, including barbell bench presses and cable lat pulldowns, ensuring a comprehensive approach to your training. Get ready to challenge yourself and unlock new levels of fitness with this structured program tailored for everyday lifters!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Quadriceps
11.1%
Upper Back
9.3%
Glutes
8.6%
Biceps
8.3%
Triceps
7.7%
Front Delts
7.5%
Chest
7%
Lats
6.8%
Middle Delts
5.9%
Calves
4.7%
Rear Delts
4%
Lower Back
3%
Abs
1.9%
Forearms
1.1%
Abductors
0.9%
Adductors
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Spoto Press
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
One Arm Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Skull Crusher
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Spoto Press
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
One Arm Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Skull Crusher
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Spoto Press
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
One Arm Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Skull Crusher
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Spoto Press
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
One Arm Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Skull Crusher
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Spoto Press
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
One Arm Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Skull Crusher
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Spoto Press
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
One Arm Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Skull Crusher
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Cable Pull Over
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Cable Pull Over
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Cable Pull Over
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Cable Pull Over
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Cable Pull Over
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Cable Pull Over
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
10 reps
-
5
Glute-Ham Raise
3
10-12 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
10 reps
-
5
Glute-Ham Raise
3
10-12 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
10 reps
-
5
Glute-Ham Raise
3
10-12 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
10 reps
-
5
Glute-Ham Raise
3
10-12 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
10 reps
-
5
Glute-Ham Raise
3
10-12 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
10 reps
-
5
Glute-Ham Raise
3
10-12 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Bent Over Row (Dumbbell)
3
10-12 reps
-
4A
Lateral Raise (Dumbbell)
3
15-20 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Bent Over Row (Dumbbell)
3
10-12 reps
-
4A
Lateral Raise (Dumbbell)
3
15-20 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Bent Over Row (Dumbbell)
3
10-12 reps
-
4A
Lateral Raise (Dumbbell)
3
15-20 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Bent Over Row (Dumbbell)
3
10-12 reps
-
4A
Lateral Raise (Dumbbell)
3
15-20 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Bent Over Row (Dumbbell)
3
10-12 reps
-
4A
Lateral Raise (Dumbbell)
3
15-20 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Bent Over Row (Dumbbell)
3
10-12 reps
-
4A
Lateral Raise (Dumbbell)
3
15-20 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Week 1
1 / 6 Weeks
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
-