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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
    Jun 18, 2025 12:36

Summary

Elevate your training with JN PPL Phase #3, a dynamic 3-week program designed for serious lifters ready to push their limits. Committing to 6 days a week, you'll engage in a balanced mix of push, pull, and leg workouts that target all major muscle groups. Each session incorporates a variety of equipment, including barbells, machines, and dumbbells, ensuring a comprehensive approach to strength and hypertrophy. Get ready to challenge yourself and see significant gains as you progress through this intense regimen!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.5%
Triceps
10.7%
Lats
9.9%
Front Delts
9.2%
Middle Delts
8.6%
Biceps
8%
Quadriceps
7.5%
Chest
6.8%
Hamstrings
6.5%
Glutes
5.9%
Rear Delts
3.3%
Calves
3%
Lower Back
2.4%
Abs
2%
Adductors
1.6%
Forearms
0.8%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
15-20 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Cable Crossover
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
15-20 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Cable Crossover
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
15-20 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Cable Crossover
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15-20 reps
-
2
Lat Pulldown
3
15-20 reps
-
3
Seated Row (Cable)
4
15-20 reps
-
4
Upright Row (Cable)
3
15-20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
1
6-8 reps
15-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15-20 reps
-
2
Lat Pulldown
3
15-20 reps
-
3
Seated Row (Cable)
4
15-20 reps
-
4
Upright Row (Cable)
3
15-20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
1
6-8 reps
15-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15-20 reps
-
2
Lat Pulldown
3
15-20 reps
-
3
Seated Row (Cable)
4
15-20 reps
-
4
Upright Row (Cable)
3
15-20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
1
6-8 reps
15-20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
-
2
Single Leg Romanian Deadlift
3
15-20 reps
-
3
Walking Lunge
3
10 reps
-
4
Leg Curl
3
8 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
-
2
Single Leg Romanian Deadlift
3
15-20 reps
-
3
Walking Lunge
3
10 reps
-
4
Leg Curl
3
8 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
-
2
Single Leg Romanian Deadlift
3
15-20 reps
-
3
Walking Lunge
3
10 reps
-
4
Leg Curl
3
8 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Arnold Press
4
15 reps
-
4
Dip (Bodyweight)
3
15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Single Arm Overhead Tricep Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Arnold Press
4
15 reps
-
4
Dip (Bodyweight)
3
15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Single Arm Overhead Tricep Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Arnold Press
4
15 reps
-
4
Dip (Bodyweight)
3
15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Single Arm Overhead Tricep Extension
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Barbell Row
3
6 reps
-
4
Spider Curl
1
-
5
Preacher Curl (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Barbell Row
3
6 reps
-
4
Spider Curl
1
-
5
Preacher Curl (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Barbell Row
3
6 reps
-
4
Spider Curl
1
-
5
Preacher Curl (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
-
2
Leg Press
3
15-20 reps
-
3
Reverse Hyperextension
3
15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
-
2
Leg Press
3
15-20 reps
-
3
Reverse Hyperextension
3
15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
-
2
Leg Press
3
15-20 reps
-
3
Reverse Hyperextension
3
15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
20 reps
-
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
-