JN PPL Phase #2 | Workout Programs | Boostcamp App |

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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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