Jo program | Workout Programs

Jo program

by Joachim M.

1 athletes joined

Program Description

Gentleman split: 100% body building program for overall muscle growth + yoke. This program is meant to be runned as long as you feel like it. He is very easy to manipulate and if some exercise are not to your liking, feel free to exchange them.

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

80 minutes

Created

Jan 26, 2024 05:59

Last Edited

May 09, 2024 03:07

Day 2

Squat (Barbell)

4 Sets

12.6 Reps

Seated Calf Raise

4 Sets

16.9 Reps

Leg Curl

4 Sets

12.8 Reps

Neck Curl

4 Sets

12.8 Reps

Split Squat (Barbell)

4 Sets

12.8 Reps

Shrug (Dumbbell)

4 Sets

12.8 Reps

Day 1

Dip (Weighted)

4 Sets

12.8 Reps

Pull-Up (Weighted)

4 Sets

12.6 Reps

Overhead Press (Barbell)

4 Sets

12.7 Reps

Bicep Curl (Cable)

4 Sets

15.8 Reps

Face Pull

4 Sets

12.8 Reps

Decline Crunch

4 Sets

12.8 Reps

Day 3

Incline Bench Press (Dumbbell)

4 Sets

12.8 Reps

Chest Supported Row (Dumbbell)

4 Sets

12.8 Reps

Lat Pulldown

4 Sets

12.8 Reps

Tricep Pushdown (Cable)

4 Sets

15.8 Reps

Chest Fly (Cable)

4 Sets

12.8 Reps

Hammer Curl

4 Sets

15.8 Reps

Day 4

Romanian Deadlift (Barbell)

4 Sets

12.6 Reps

Neck Curl

4 Sets

12.8 Reps

Farmer's Walk (Weighted)

4 Sets

Lying Leg Raise

4 Sets

25.9 Reps

Leg Press

4 Sets

12.8 Reps

Seated Calf Raise

4 Sets

20.9 Reps

Day 5

Pullover (Dumbbell)

4 Sets

12.6 Reps

Incline Curl (Dumbbell)

4 Sets

12.6 Reps

JM Press

4 Sets

12.8 Reps

Bicep Curl (Cable)

4 Sets

15.8 Reps

Rear Delt Row

4 Sets

12.8 Reps

Day 6

Run

1 Set