Jovan Custom Plan

Program is efficient and designed for athletes, or just those who want to get stronger. Focused on mid to high volume days with 2 heavy upper lower days and 2 rep based upper lower days.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Stretching

Hip Clean

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Sit Up

Reverse Abs Crunch (Bodyweight)

Lower Day 2

Bench Press (Barbell)

Incline Bench Press (Barbell)

Lat Pulldown

Cable Low Row

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Tricep Extension (Cable)

Upper Day 2

Incline Bench Press (Dumbbell)

Barbell Row

Pull-Up (Bodyweight)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Skull Crusher (Barbell)

Upper Day 1

Power Clean

Romanian Deadlift (Barbell)

Decline Sit Up (Weighted)

Russian Twist

Lower Day 1

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