Jack's Program is a comprehensive 4-week strength training plan designed for dedicated lifters ready to push their limits. With six training days each week, you'll focus on compound movements like deadlifts, bench presses, and squats, ensuring balanced muscle development and strength gains. Each session combines high-intensity barbell and cable exercises, targeting major muscle groups to maximize your results. Get ready to elevate your performance and transform your physique with this structured and effective workout routine!

Fun Workout split, with 2 arm days, for people who aren't good at squatting and want to work out with just basic equipment. 

Lower/Upper/Arm split 6 days a week, the lower and arm sessions are quite short so the frequency doesn't feel that bad, even for beginners. 

Builds strength and muscle, chose 2 sets mostly because the intention should be intensity, going as close to failure as you can.

Jack's Program

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Week 1

Week 2

Week 3

Week 4

Deadlift (Barbell)

Heel Raised Squats

Zercher Jefferson Curls

Bench Press (Barbell)

Pull-Up (Neutral Grip, Bodyweight)

Seated Military Press (Barbell)

Pendlay Row

Military Press (Barbell)

Yates Row

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Cable)

Leaning Overhead Tricep Extension

Upright Row (Barbell)

Bicep Curl (EZ Bar)

Romanian Deadlift (Barbell)

Bench Press (Close Grip)

Narrow Neutral Grip Pulldown

Bench Press (Wide Grip)

Behind-the-Neck Lat Pulldown

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