Program Description
JN ppl
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedFeb 24, 2023 03:55
- Last EditedJun 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!
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 Pulldown4 Sets
6-8 Reps
-
2
Pendlay Row3 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 Curl3 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 Squat3 Sets
6-8 Reps
-
5
Leg Extension3 Sets
6-8 Reps
-
6
Seated Calf Raise3 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-Up4 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 Lunge3 Sets
4-6 Reps
-
3
Single Leg Romanian Deadlift4 Sets
4-6 Reps
-
4
Standing Calf Raise3 Sets
6-8 Reps
-