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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
    Jun 18, 2025 12:40

Summary

Elevate your training with the JN PPL Phase #2, a comprehensive 6-week program designed for serious lifters ready to push their limits. With six days of targeted workouts each week, you'll engage in a balanced mix of push, pull, and leg exercises, focusing on strength and hypertrophy. Expect to tackle heavy lifts like bench presses and squats, while also refining your form with accessory movements. This program is perfect for those looking to build muscle and improve overall performance in a full gym setting. Get ready to transform your physique and unleash your potential!
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4.8 Stars with 10, 000+ Ratings
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)
3
4 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Tricep Extension (Cable)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Tricep Extension (Cable)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Tricep Extension (Cable)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Tricep Extension (Cable)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Tricep Extension (Cable)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Lateral Raise (Cable)
4
8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Tricep Extension (Cable)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Pendlay Row
3
4-6 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
3
6-8 reps
-
5
Hammer Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Pendlay Row
3
4-6 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
3
6-8 reps
-
5
Hammer Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Pendlay Row
3
4-6 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
3
6-8 reps
-
5
Hammer Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Pendlay Row
3
4-6 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
3
6-8 reps
-
5
Hammer Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Pendlay Row
3
4-6 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
3
6-8 reps
-
5
Hammer Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Pendlay Row
3
4-6 reps
-
3
Rear Delt Fly (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
3
6-8 reps
-
5
Hammer Curl
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
-
2
Squat (Smith Machine)
1
AMRAP
-
3
Reverse Lunge (Barbell)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Leg Extension
3
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
-
2
Squat (Smith Machine)
1
AMRAP
-
3
Reverse Lunge (Barbell)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Leg Extension
3
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
-
2
Squat (Smith Machine)
1
AMRAP
-
3
Reverse Lunge (Barbell)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Leg Extension
3
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
-
2
Squat (Smith Machine)
1
AMRAP
-
3
Reverse Lunge (Barbell)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Leg Extension
3
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
-
2
Squat (Smith Machine)
1
AMRAP
-
3
Reverse Lunge (Barbell)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Leg Extension
3
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
-
2
Squat (Smith Machine)
1
AMRAP
-
3
Reverse Lunge (Barbell)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Leg Extension
3
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Dip (Bodyweight)
4
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
6-8 reps
-
4
Tricep Pushdown (Cable)
4
4-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Dip (Bodyweight)
4
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
6-8 reps
-
4
Tricep Pushdown (Cable)
4
4-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Dip (Bodyweight)
4
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
6-8 reps
-
4
Tricep Pushdown (Cable)
4
4-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Dip (Bodyweight)
4
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
6-8 reps
-
4
Tricep Pushdown (Cable)
4
4-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Dip (Bodyweight)
4
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
6-8 reps
-
4
Tricep Pushdown (Cable)
4
4-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Dip (Bodyweight)
4
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
6-8 reps
-
4
Tricep Pushdown (Cable)
4
4-6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
4-6 reps
-
2
Seated Row (Cable)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
4-6 reps
-
2
Seated Row (Cable)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
4-6 reps
-
2
Seated Row (Cable)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
4-6 reps
-
2
Seated Row (Cable)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
4-6 reps
-
2
Seated Row (Cable)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
4-6 reps
-
2
Seated Row (Cable)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
-
2
Walking Lunge
3
4-6 reps
-
3
Single Leg Romanian Deadlift
4
4-6 reps
-
4
Standing Calf Raise
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
-
2
Walking Lunge
3
4-6 reps
-
3
Single Leg Romanian Deadlift
4
4-6 reps
-
4
Standing Calf Raise
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
-
2
Walking Lunge
3
4-6 reps
-
3
Single Leg Romanian Deadlift
4
4-6 reps
-
4
Standing Calf Raise
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
-
2
Walking Lunge
3
4-6 reps
-
3
Single Leg Romanian Deadlift
4
4-6 reps
-
4
Standing Calf Raise
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
-
2
Walking Lunge
3
4-6 reps
-
3
Single Leg Romanian Deadlift
4
4-6 reps
-
4
Standing Calf Raise
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
-
2
Walking Lunge
3
4-6 reps
-
3
Single Leg Romanian Deadlift
4
4-6 reps
-
4
Standing Calf Raise
3
6-8 reps
-
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
-