Unlock your strength potential with the Test Jeff Program 1, a comprehensive 6-week training plan designed for dedicated lifters. With five days of targeted workouts each week, you'll focus on building muscle through a blend of barbell and dumbbell exercises, including the Bench Press, Squat, and Romanian Deadlift. This program emphasizes compound movements and supersets to maximize efficiency and results, ensuring you push your limits and achieve your goals. Get ready to transform your physique and elevate your performance in just six weeks!

Test Jeff Program 1

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Press

Leg Curl

Seated Calf Raise

Pull-Up (Bodyweight)

T-Bar Row

Chest Supported Row (Machine)

Lat Pulldown

Bicep Curl (Dumbbell)

Incline Curl (Dumbbell)

Deadlift (Barbell)

Reverse Lunge (Dumbbell)

Bench Press (Dumbbell)

Single Arm Row (Dumbbell)

Chest Fly (Machine)

Seated Row (Cable)

Hammer Curl

Preacher Curl (EZ Bar)

Single Arm Tricep Extension (Cable)

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