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JN PPL Phase #2
by Amber M.
Program Description
JN ppl
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Feb 24, 2023 03:55
Last Edited
May 27, 2024 04:46
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Lateral Raise (Cable)
4 Sets
8 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
5
Tricep Extension (Cable)
3 Sets
6-8 Reps
Day 2
1
Lat Pulldown
4 Sets
6-8 Reps
2
Pendlay Row
3 Sets
4-6 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
5
Hammer Curl
3 Sets
6-8 Reps
Day 3
1
Squat (Smith Machine)
4 Sets
3-5 Reps
2
Squat (Smith Machine)
1 Set
AMRAP
3
Reverse Lunge (Barbell)
3 Sets
6-8 Reps
4
Goblet Squat
3 Sets
6-8 Reps
5
Leg Extension
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
6-8 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
2
Dip (Bodyweight)
4 Sets
4-6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
4
Tricep Pushdown (Cable)
4 Sets
4-6 Reps
Day 5
1
Wide Grip Pull-Up
4 Sets
4-6 Reps
2
Seated Row (Cable)
4 Sets
6-8 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
5
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
Day 6
1
Squat (Smith Machine)
4 Sets
4-6 Reps
2
Walking Lunge
3 Sets
4-6 Reps
3
Single Leg Romanian Deadlift
4 Sets
4-6 Reps
4
Standing Calf Raise
3 Sets
6-8 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Lateral Raise (Cable)
4 Sets
8 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
5
Tricep Extension (Cable)
3 Sets
6-8 Reps
Day 2
1
Lat Pulldown
4 Sets
6-8 Reps
2
Pendlay Row
3 Sets
4-6 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
5
Hammer Curl
3 Sets
6-8 Reps
Day 3
1
Squat (Smith Machine)
4 Sets
3-5 Reps
2
Squat (Smith Machine)
1 Set
AMRAP
3
Reverse Lunge (Barbell)
3 Sets
6-8 Reps
4
Goblet Squat
3 Sets
6-8 Reps
5
Leg Extension
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
6-8 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
2
Dip (Bodyweight)
4 Sets
4-6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
4
Tricep Pushdown (Cable)
4 Sets
4-6 Reps
Day 5
1
Wide Grip Pull-Up
4 Sets
4-6 Reps
2
Seated Row (Cable)
4 Sets
6-8 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
5
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
Day 6
1
Squat (Smith Machine)
4 Sets
4-6 Reps
2
Walking Lunge
3 Sets
4-6 Reps
3
Single Leg Romanian Deadlift
4 Sets
4-6 Reps
4
Standing Calf Raise
3 Sets
6-8 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Lateral Raise (Cable)
4 Sets
8 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
5
Tricep Extension (Cable)
3 Sets
6-8 Reps
Day 2
1
Lat Pulldown
4 Sets
6-8 Reps
2
Pendlay Row
3 Sets
4-6 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
5
Hammer Curl
3 Sets
6-8 Reps
Day 3
1
Squat (Smith Machine)
4 Sets
3-5 Reps
2
Squat (Smith Machine)
1 Set
AMRAP
3
Reverse Lunge (Barbell)
3 Sets
6-8 Reps
4
Goblet Squat
3 Sets
6-8 Reps
5
Leg Extension
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
6-8 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
2
Dip (Bodyweight)
4 Sets
4-6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
4
Tricep Pushdown (Cable)
4 Sets
4-6 Reps
Day 5
1
Wide Grip Pull-Up
4 Sets
4-6 Reps
2
Seated Row (Cable)
4 Sets
6-8 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
5
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
Day 6
1
Squat (Smith Machine)
4 Sets
4-6 Reps
2
Walking Lunge
3 Sets
4-6 Reps
3
Single Leg Romanian Deadlift
4 Sets
4-6 Reps
4
Standing Calf Raise
3 Sets
6-8 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Lateral Raise (Cable)
4 Sets
8 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
5
Tricep Extension (Cable)
3 Sets
6-8 Reps
Day 2
1
Lat Pulldown
4 Sets
6-8 Reps
2
Pendlay Row
3 Sets
4-6 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
5
Hammer Curl
3 Sets
6-8 Reps
Day 3
1
Squat (Smith Machine)
4 Sets
3-5 Reps
2
Squat (Smith Machine)
1 Set
AMRAP
3
Reverse Lunge (Barbell)
3 Sets
6-8 Reps
4
Goblet Squat
3 Sets
6-8 Reps
5
Leg Extension
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
6-8 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
2
Dip (Bodyweight)
4 Sets
4-6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
4
Tricep Pushdown (Cable)
4 Sets
4-6 Reps
Day 5
1
Wide Grip Pull-Up
4 Sets
4-6 Reps
2
Seated Row (Cable)
4 Sets
6-8 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
5
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
Day 6
1
Squat (Smith Machine)
4 Sets
4-6 Reps
2
Walking Lunge
3 Sets
4-6 Reps
3
Single Leg Romanian Deadlift
4 Sets
4-6 Reps
4
Standing Calf Raise
3 Sets
6-8 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Lateral Raise (Cable)
4 Sets
8 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
5
Tricep Extension (Cable)
3 Sets
6-8 Reps
Day 2
1
Lat Pulldown
4 Sets
6-8 Reps
2
Pendlay Row
3 Sets
4-6 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
5
Hammer Curl
3 Sets
6-8 Reps
Day 3
1
Squat (Smith Machine)
4 Sets
3-5 Reps
2
Squat (Smith Machine)
1 Set
AMRAP
3
Reverse Lunge (Barbell)
3 Sets
6-8 Reps
4
Goblet Squat
3 Sets
6-8 Reps
5
Leg Extension
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
6-8 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
2
Dip (Bodyweight)
4 Sets
4-6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
4
Tricep Pushdown (Cable)
4 Sets
4-6 Reps
Day 5
1
Wide Grip Pull-Up
4 Sets
4-6 Reps
2
Seated Row (Cable)
4 Sets
6-8 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
5
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
Day 6
1
Squat (Smith Machine)
4 Sets
4-6 Reps
2
Walking Lunge
3 Sets
4-6 Reps
3
Single Leg Romanian Deadlift
4 Sets
4-6 Reps
4
Standing Calf Raise
3 Sets
6-8 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Lateral Raise (Cable)
4 Sets
8 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
5
Tricep Extension (Cable)
3 Sets
6-8 Reps
Day 2
1
Lat Pulldown
4 Sets
6-8 Reps
2
Pendlay Row
3 Sets
4-6 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
5
Hammer Curl
3 Sets
6-8 Reps
Day 3
1
Squat (Smith Machine)
4 Sets
3-5 Reps
2
Squat (Smith Machine)
1 Set
AMRAP
3
Reverse Lunge (Barbell)
3 Sets
6-8 Reps
4
Goblet Squat
3 Sets
6-8 Reps
5
Leg Extension
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
6-8 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
2
Dip (Bodyweight)
4 Sets
4-6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
4
Tricep Pushdown (Cable)
4 Sets
4-6 Reps
Day 5
1
Wide Grip Pull-Up
4 Sets
4-6 Reps
2
Seated Row (Cable)
4 Sets
6-8 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
5
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
Day 6
1
Squat (Smith Machine)
4 Sets
4-6 Reps
2
Walking Lunge
3 Sets
4-6 Reps
3
Single Leg Romanian Deadlift
4 Sets
4-6 Reps
4
Standing Calf Raise
3 Sets
6-8 Reps