logo
JN PPL Phase #3
by Amber M.
Program Description
All to FAILURE guy
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
80 minutes
Created
Feb 24, 2023 04:36
Last Edited
May 27, 2024 04:36
down_app
Week 1
1 / 3 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
15-20 Reps
2
Shoulder Press (Machine)
4 Sets
15 Reps
3
Cable Crossover
3 Sets
20 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
6
Push Up
1 Set
AMRAP
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
15-20 Reps
2
Lat Pulldown
3 Sets
15-20 Reps
3
Seated Row (Cable)
4 Sets
15-20 Reps
4
Upright Row (Cable)
3 Sets
15-20 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
6
Bicep Curl (EZ Bar)
3 Sets
1 Set
6-8 Reps
15-20 Reps
Day 3
1
Goblet Squat
4 Sets
15 Reps
2
Single Leg Romanian Deadlift
3 Sets
15-20 Reps
3
Walking Lunge
3 Sets
10 Reps
4
Leg Curl
3 Sets
8 Reps
5
Seated Calf Raise
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Bench Press (Barbell)
1 Set
AMRAP
3
Arnold Press
4 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
15 Reps
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
7
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
Day 5
1
Pull-Up (Bodyweight)
6 Sets
3 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
3
Barbell Row
3 Sets
6 Reps
4
Spider Curl
1 Set
5
Preacher Curl (Dumbbell)
3 Sets
15-20 Reps
6
Face Pull
3 Sets
20 Reps
Day 6
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
2
Leg Press
3 Sets
15-20 Reps
3
Reverse Hyperextension
3 Sets
15 Reps
4
Leg Extension
3 Sets
15-20 Reps
5
Seated Calf Raise
3 Sets
20 Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
15-20 Reps
2
Shoulder Press (Machine)
4 Sets
15 Reps
3
Cable Crossover
3 Sets
20 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
6
Push Up
1 Set
AMRAP
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
15-20 Reps
2
Lat Pulldown
3 Sets
15-20 Reps
3
Seated Row (Cable)
4 Sets
15-20 Reps
4
Upright Row (Cable)
3 Sets
15-20 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
6
Bicep Curl (EZ Bar)
3 Sets
1 Set
6-8 Reps
15-20 Reps
Day 3
1
Goblet Squat
4 Sets
15 Reps
2
Single Leg Romanian Deadlift
3 Sets
15-20 Reps
3
Walking Lunge
3 Sets
10 Reps
4
Leg Curl
3 Sets
8 Reps
5
Seated Calf Raise
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Bench Press (Barbell)
1 Set
AMRAP
3
Arnold Press
4 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
15 Reps
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
7
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
Day 5
1
Pull-Up (Bodyweight)
6 Sets
3 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
3
Barbell Row
3 Sets
6 Reps
4
Spider Curl
1 Set
5
Preacher Curl (Dumbbell)
3 Sets
15-20 Reps
6
Face Pull
3 Sets
20 Reps
Day 6
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
2
Leg Press
3 Sets
15-20 Reps
3
Reverse Hyperextension
3 Sets
15 Reps
4
Leg Extension
3 Sets
15-20 Reps
5
Seated Calf Raise
3 Sets
20 Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
15-20 Reps
2
Shoulder Press (Machine)
4 Sets
15 Reps
3
Cable Crossover
3 Sets
20 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
6
Push Up
1 Set
AMRAP
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
15-20 Reps
2
Lat Pulldown
3 Sets
15-20 Reps
3
Seated Row (Cable)
4 Sets
15-20 Reps
4
Upright Row (Cable)
3 Sets
15-20 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
6
Bicep Curl (EZ Bar)
3 Sets
1 Set
6-8 Reps
15-20 Reps
Day 3
1
Goblet Squat
4 Sets
15 Reps
2
Single Leg Romanian Deadlift
3 Sets
15-20 Reps
3
Walking Lunge
3 Sets
10 Reps
4
Leg Curl
3 Sets
8 Reps
5
Seated Calf Raise
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Bench Press (Barbell)
1 Set
AMRAP
3
Arnold Press
4 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
15 Reps
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
7
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
Day 5
1
Pull-Up (Bodyweight)
6 Sets
3 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
3
Barbell Row
3 Sets
6 Reps
4
Spider Curl
1 Set
5
Preacher Curl (Dumbbell)
3 Sets
15-20 Reps
6
Face Pull
3 Sets
20 Reps
Day 6
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
2
Leg Press
3 Sets
15-20 Reps
3
Reverse Hyperextension
3 Sets
15 Reps
4
Leg Extension
3 Sets
15-20 Reps
5
Seated Calf Raise
3 Sets
20 Reps