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Julia's on Juice
by Davyswoll
1 athletes joined
Program Description
Build well rounded physique and big booty. Get better at Pull ups and build inner confidence in the queen that you rightfully are
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
90 minutes
Created
Mar 07, 2024 09:48
Last Edited
May 07, 2024 10:17
down_app
Week 1
1 / 5 Weeks
Day 1
1
Dip (Bodyweight)
1 Set
2
Kettlebell Press
2 Sets
10 Reps
@6
3
Bench Press (Paused)
2 Sets
4-6 Reps
@9-10
4A
Bench Press (Barbell)
1 Set
AMRAP
5
Pec Deck (Machine)
2 Sets
15-20 Reps
@9-10
6A
Pec Deck (Machine)
1 Set
AMRAP
7
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9-10
8
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@9-10
9
Dip (Bodyweight)
2 Sets
AMRAP
10
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@9-10
11A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 2
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@9-10
2
Seated Calf Raise
2 Sets
AMRAP
3
Hack Squat
2 Sets
8-10 Reps
@9-10
4A
Hack Squat
2 Sets
AMRAP
5
Lying Leg Curl
2 Sets
12-14 Reps
@9-10
6
Leg Extension
2 Sets
12-15 Reps
@9-10
7A
Leg Extension
1 Set
AMRAP
8
Walking Lunge (Dumbbell)
3 Sets
AMRAP
Day 3
1
Pull-Up (Assisted)
2 Sets
12-15 Reps
@9-10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9-10
4
Alternating Dumbbell Curl
2 Sets
12-15 Reps
@9-10
5
Reverse Pec Deck
3 Sets
12-15 Reps
@9-10
6
Bicep Curl (Cable)
2 Sets
15-20 Reps
@9-10
7
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@9-10
Day 4
1
Hip Abductor (Machine)
2 Sets
AMRAP
2
Lying Leg Curl
3 Sets
8-10 Reps
@9-10
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9-10
4
Single Leg Romanian Deadlift
2 Sets
10-14 Reps
@9-10
5
Belt Squat
2 Sets
10-12 Reps
@9-10
6
Hyperextension
2 Sets
10 Reps
@9-10
Day 5
1
Hip Adductor (Machine)
2 Sets
AMRAP
2
Sumo Deadlift (Barbell)
2 Sets
6-8 Reps
@9-10
3
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@9-10
4
Viking Press
2 Sets
8-10 Reps
@9-10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9-10
6
Lateral Raise (Machine)
2 Sets
10-12 Reps
@9-10
7
Chest Press (Machine)
2 Sets
10-14 Reps
@9-10
Day 1
1
Dip (Bodyweight)
1 Set
2
Kettlebell Press
2 Sets
10 Reps
@6
3
Bench Press (Paused)
2 Sets
4-6 Reps
@6-7
4A
Bench Press (Barbell)
1 Set
AMRAP
5
Pec Deck (Machine)
2 Sets
15-20 Reps
@6-7
6A
Pec Deck (Machine)
1 Set
AMRAP
7
Lateral Raise (Cable)
2 Sets
12-15 Reps
@6-7
8
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6-7
9
Dip (Bodyweight)
2 Sets
AMRAP
10
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@6-7
11A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 2
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@6-7
2
Seated Calf Raise
2 Sets
AMRAP
3
Hack Squat
2 Sets
8-10 Reps
@6-7
4A
Hack Squat
2 Sets
AMRAP
5
Lying Leg Curl
2 Sets
12-14 Reps
@6-7
6
Leg Extension
2 Sets
12-15 Reps
@6-7
7A
Leg Extension
1 Set
AMRAP
8
Walking Lunge (Dumbbell)
3 Sets
AMRAP
Day 3
1
Pull-Up (Assisted)
2 Sets
12-15 Reps
@6-7
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@6-7
4
Alternating Dumbbell Curl
2 Sets
12-15 Reps
@6-7
5
Reverse Pec Deck
3 Sets
12-15 Reps
@6-7
6
Bicep Curl (Cable)
2 Sets
15-20 Reps
@6-7
7
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@6-7
Day 4
1
Hip Abductor (Machine)
2 Sets
AMRAP
2
Lying Leg Curl
3 Sets
8-10 Reps
@6-7
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@6-7
4
Single Leg Romanian Deadlift
2 Sets
10-14 Reps
@6-7
5
Belt Squat
2 Sets
10-12 Reps
@6-7
6
Hyperextension
2 Sets
10 Reps
@6-7
Day 5
1
Hip Adductor (Machine)
2 Sets
AMRAP
2
Sumo Deadlift (Barbell)
2 Sets
6-8 Reps
@6-7
3
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@6-7
4
Viking Press
2 Sets
8-10 Reps
@6-7
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6-7
6
Lateral Raise (Machine)
2 Sets
10-12 Reps
@6-7
7
Chest Press (Machine)
2 Sets
10-14 Reps
@6-7
Day 1
1
Dip (Bodyweight)
1 Set
2
Kettlebell Press
2 Sets
10 Reps
@6
3
Bench Press (Paused)
2 Sets
4-6 Reps
@7-8
4A
Bench Press (Barbell)
1 Set
AMRAP
5
Pec Deck (Machine)
2 Sets
15-20 Reps
@7-8
6A
Pec Deck (Machine)
1 Set
AMRAP
7
Lateral Raise (Cable)
2 Sets
12-15 Reps
@7-8
8
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@7-8
9
Dip (Bodyweight)
2 Sets
AMRAP
10
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@7-8
11A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 2
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7-8
2
Seated Calf Raise
2 Sets
AMRAP
3
Hack Squat
2 Sets
8-10 Reps
@7-8
4A
Hack Squat
2 Sets
AMRAP
5
Lying Leg Curl
2 Sets
12-14 Reps
@7-8
6
Leg Extension
2 Sets
12-15 Reps
@7-8
7A
Leg Extension
1 Set
AMRAP
8
Walking Lunge (Dumbbell)
3 Sets
AMRAP
Day 3
1
Pull-Up (Assisted)
2 Sets
12-15 Reps
@7-8
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@7-8
4
Alternating Dumbbell Curl
2 Sets
12-15 Reps
@7-8
5
Reverse Pec Deck
3 Sets
12-15 Reps
@7-8
6
Bicep Curl (Cable)
2 Sets
15-20 Reps
@7-8
7
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@7-8
Day 4
1
Hip Abductor (Machine)
2 Sets
AMRAP
2
Lying Leg Curl
3 Sets
8-10 Reps
@7-8
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@7-8
4
Single Leg Romanian Deadlift
2 Sets
10-14 Reps
@7-8
5
Belt Squat
2 Sets
10-12 Reps
@7-8
6
Hyperextension
2 Sets
10 Reps
@7-8
Day 5
1
Hip Adductor (Machine)
2 Sets
AMRAP
2
Sumo Deadlift (Barbell)
2 Sets
6-8 Reps
@7-8
3
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@7-8
4
Viking Press
2 Sets
8-10 Reps
@7-8
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@7-8
6
Lateral Raise (Machine)
2 Sets
10-12 Reps
@7-8
7
Chest Press (Machine)
2 Sets
10-14 Reps
@7-8
Day 1
1
Dip (Bodyweight)
1 Set
2
Kettlebell Press
2 Sets
10 Reps
@6
3
Bench Press (Paused)
2 Sets
4-6 Reps
@8-9
4A
Bench Press (Barbell)
1 Set
AMRAP
5
Pec Deck (Machine)
2 Sets
15-20 Reps
@8-9
6A
Pec Deck (Machine)
1 Set
AMRAP
7
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8-9
8
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8-9
9
Dip (Bodyweight)
2 Sets
AMRAP
10
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@8-9
11A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 2
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@8-9
2
Seated Calf Raise
2 Sets
AMRAP
3
Hack Squat
2 Sets
8-10 Reps
@8-9
4A
Hack Squat
2 Sets
AMRAP
5
Lying Leg Curl
2 Sets
12-14 Reps
@8-9
6
Leg Extension
2 Sets
12-15 Reps
@8-9
7A
Leg Extension
1 Set
AMRAP
8
Walking Lunge (Dumbbell)
3 Sets
AMRAP
Day 3
1
Pull-Up (Assisted)
2 Sets
12-15 Reps
@8-9
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@8-9
4
Alternating Dumbbell Curl
2 Sets
12-15 Reps
@8-9
5
Reverse Pec Deck
3 Sets
12-15 Reps
@8-9
6
Bicep Curl (Cable)
2 Sets
15-20 Reps
@8-9
7
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8-9
Day 4
1
Hip Abductor (Machine)
2 Sets
AMRAP
2
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8-9
4
Single Leg Romanian Deadlift
2 Sets
10-14 Reps
@8-9
5
Belt Squat
2 Sets
10-12 Reps
@8-9
6
Hyperextension
2 Sets
10 Reps
@8-9
Day 5
1
Hip Adductor (Machine)
2 Sets
AMRAP
2
Sumo Deadlift (Barbell)
2 Sets
6-8 Reps
@8-9
3
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@8-9
4
Viking Press
2 Sets
8-10 Reps
@8-9
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8-9
6
Lateral Raise (Machine)
2 Sets
10-12 Reps
@8-9
7
Chest Press (Machine)
2 Sets
10-14 Reps
@8-9
Day 1
1
Dip (Bodyweight)
1 Set
2
Kettlebell Press
2 Sets
10 Reps
@6
3
Bench Press (Paused)
2 Sets
4-6 Reps
@9-10
4A
Bench Press (Barbell)
1 Set
AMRAP
5
Pec Deck (Machine)
2 Sets
15-20 Reps
@9-10
6A
Pec Deck (Machine)
1 Set
AMRAP
7
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9-10
8
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@9-10
9
Dip (Bodyweight)
2 Sets
AMRAP
10
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@9-10
11A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 2
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@9-10
2
Seated Calf Raise
2 Sets
AMRAP
3
Hack Squat
2 Sets
8-10 Reps
@9-10
4A
Hack Squat
2 Sets
AMRAP
5
Lying Leg Curl
2 Sets
12-14 Reps
@9-10
6
Leg Extension
2 Sets
12-15 Reps
@9-10
7A
Leg Extension
1 Set
AMRAP
8
Walking Lunge (Dumbbell)
3 Sets
AMRAP
Day 3
1
Pull-Up (Assisted)
2 Sets
12-15 Reps
@9-10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9-10
4
Alternating Dumbbell Curl
2 Sets
12-15 Reps
@9-10
5
Reverse Pec Deck
3 Sets
12-15 Reps
@9-10
6
Bicep Curl (Cable)
2 Sets
15-20 Reps
@9-10
7
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@9-10
Day 4
1
Hip Abductor (Machine)
2 Sets
AMRAP
2
Lying Leg Curl
3 Sets
8-10 Reps
@9-10
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9-10
4
Single Leg Romanian Deadlift
2 Sets
10-14 Reps
@9-10
5
Belt Squat
2 Sets
10-12 Reps
@9-10
6
Hyperextension
2 Sets
10 Reps
@9-10
Day 5
1
Hip Adductor (Machine)
2 Sets
AMRAP
2
Sumo Deadlift (Barbell)
2 Sets
6-8 Reps
@9-10
3
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@9-10
4
Viking Press
2 Sets
8-10 Reps
@9-10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9-10
6
Lateral Raise (Machine)
2 Sets
10-12 Reps
@9-10
7
Chest Press (Machine)
2 Sets
10-14 Reps
@9-10