JN PPL Phase #3 | Workout Programs | Boostcamp App |

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

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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