Johnny Bodybuilder PLP

I’ve been blessed with certain circumstances where I don’t have to drive to the gym… meaning i can go more often. I’ve also always struggled with intensity but I still have bodybuilding goals. I think this program will help build that intensity up while still getting swole. 

Because there’s so little volume, every set counts, so you have to put your all. Also try to squeeze as much volume as you can, like doing partials and myoreps. Also feel free to add what is needed. My second leg day is basically just my accessory day. 

I’ve also added a lot more bicep/forearm work to the already existing sets by doing supersets.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Incline Bench Press (Dumbbell)

Incline Fly Press (Dumbbell)

French Press

JM Press (Smith Machine)

Push A

Leg Curl

Walking Lunge (Dumbbell)

Standing Calf Raise

Legs A

T-Bar Row

High Row

Wide Grip Pull-Up

Rear Delt Fly (Cable)

Preacher Curl (Barbell)

Pull A

Chest Press (Machine)

Decline Bench Press (Barbell)

Incline Chest Press (Machine)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Push B

Seated Row (Cable)

Lat Pulldown

Pullover (EZ Bar)

Bicep Curl (Barbell)

Pull B

Power Clean

Sit Up

Hanging Leg Raise

Hanging Oblique Knee Raise

Legs B 

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