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JN PPL Phase #2

by Amber M.

Program Description

JN ppl

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 24, 2023 03:55
  • Last Edited
    May 27, 2024 04:46
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
2
Incline Bench Press (Barbell)
3
6 reps
3
Lateral Raise (Cable)
4
8 reps
4
Overhead Tricep Extension (Cable)
3
6-8 reps
5
Tricep Extension (Cable)
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
2
Incline Bench Press (Barbell)
3
6 reps
3
Lateral Raise (Cable)
4
8 reps
4
Overhead Tricep Extension (Cable)
3
6-8 reps
5
Tricep Extension (Cable)
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
2
Incline Bench Press (Barbell)
3
6 reps
3
Lateral Raise (Cable)
4
8 reps
4
Overhead Tricep Extension (Cable)
3
6-8 reps
5
Tricep Extension (Cable)
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
2
Incline Bench Press (Barbell)
3
6 reps
3
Lateral Raise (Cable)
4
8 reps
4
Overhead Tricep Extension (Cable)
3
6-8 reps
5
Tricep Extension (Cable)
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
2
Incline Bench Press (Barbell)
3
6 reps
3
Lateral Raise (Cable)
4
8 reps
4
Overhead Tricep Extension (Cable)
3
6-8 reps
5
Tricep Extension (Cable)
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
2
Incline Bench Press (Barbell)
3
6 reps
3
Lateral Raise (Cable)
4
8 reps
4
Overhead Tricep Extension (Cable)
3
6-8 reps
5
Tricep Extension (Cable)
3
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
2
Pendlay Row
3
4-6 reps
3
Rear Delt Fly (Dumbbell)
4
8 reps
4
Bicep Curl (EZ Bar)
3
6-8 reps
5
Hammer Curl
3
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
2
Pendlay Row
3
4-6 reps
3
Rear Delt Fly (Dumbbell)
4
8 reps
4
Bicep Curl (EZ Bar)
3
6-8 reps
5
Hammer Curl
3
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
2
Pendlay Row
3
4-6 reps
3
Rear Delt Fly (Dumbbell)
4
8 reps
4
Bicep Curl (EZ Bar)
3
6-8 reps
5
Hammer Curl
3
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
2
Pendlay Row
3
4-6 reps
3
Rear Delt Fly (Dumbbell)
4
8 reps
4
Bicep Curl (EZ Bar)
3
6-8 reps
5
Hammer Curl
3
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
2
Pendlay Row
3
4-6 reps
3
Rear Delt Fly (Dumbbell)
4
8 reps
4
Bicep Curl (EZ Bar)
3
6-8 reps
5
Hammer Curl
3
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
2
Pendlay Row
3
4-6 reps
3
Rear Delt Fly (Dumbbell)
4
8 reps
4
Bicep Curl (EZ Bar)
3
6-8 reps
5
Hammer Curl
3
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
2
Squat (Smith Machine)
1
AMRAP
3
Reverse Lunge (Barbell)
3
6-8 reps
4
Goblet Squat
3
6-8 reps
5
Leg Extension
3
6-8 reps
6
Seated Calf Raise
3
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
2
Squat (Smith Machine)
1
AMRAP
3
Reverse Lunge (Barbell)
3
6-8 reps
4
Goblet Squat
3
6-8 reps
5
Leg Extension
3
6-8 reps
6
Seated Calf Raise
3
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
2
Squat (Smith Machine)
1
AMRAP
3
Reverse Lunge (Barbell)
3
6-8 reps
4
Goblet Squat
3
6-8 reps
5
Leg Extension
3
6-8 reps
6
Seated Calf Raise
3
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
2
Squat (Smith Machine)
1
AMRAP
3
Reverse Lunge (Barbell)
3
6-8 reps
4
Goblet Squat
3
6-8 reps
5
Leg Extension
3
6-8 reps
6
Seated Calf Raise
3
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
2
Squat (Smith Machine)
1
AMRAP
3
Reverse Lunge (Barbell)
3
6-8 reps
4
Goblet Squat
3
6-8 reps
5
Leg Extension
3
6-8 reps
6
Seated Calf Raise
3
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
2
Squat (Smith Machine)
1
AMRAP
3
Reverse Lunge (Barbell)
3
6-8 reps
4
Goblet Squat
3
6-8 reps
5
Leg Extension
3
6-8 reps
6
Seated Calf Raise
3
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
2
Dip (Bodyweight)
4
4-6 reps
3
Lateral Raise (Dumbbell)
4
6-8 reps
4
Tricep Pushdown (Cable)
4
4-6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
2
Dip (Bodyweight)
4
4-6 reps
3
Lateral Raise (Dumbbell)
4
6-8 reps
4
Tricep Pushdown (Cable)
4
4-6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
2
Dip (Bodyweight)
4
4-6 reps
3
Lateral Raise (Dumbbell)
4
6-8 reps
4
Tricep Pushdown (Cable)
4
4-6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
2
Dip (Bodyweight)
4
4-6 reps
3
Lateral Raise (Dumbbell)
4
6-8 reps
4
Tricep Pushdown (Cable)
4
4-6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
2
Dip (Bodyweight)
4
4-6 reps
3
Lateral Raise (Dumbbell)
4
6-8 reps
4
Tricep Pushdown (Cable)
4
4-6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
2
Dip (Bodyweight)
4
4-6 reps
3
Lateral Raise (Dumbbell)
4
6-8 reps
4
Tricep Pushdown (Cable)
4
4-6 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
4-6 reps
2
Seated Row (Cable)
4
6-8 reps
3
Rear Delt Fly (Dumbbell)
3
6-8 reps
4
Bicep Curl (Dumbbell)
3
6-8 reps
5
Preacher Curl (Dumbbell)
3
6-8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
4-6 reps
2
Seated Row (Cable)
4
6-8 reps
3
Rear Delt Fly (Dumbbell)
3
6-8 reps
4
Bicep Curl (Dumbbell)
3
6-8 reps
5
Preacher Curl (Dumbbell)
3
6-8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
4-6 reps
2
Seated Row (Cable)
4
6-8 reps
3
Rear Delt Fly (Dumbbell)
3
6-8 reps
4
Bicep Curl (Dumbbell)
3
6-8 reps
5
Preacher Curl (Dumbbell)
3
6-8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
4-6 reps
2
Seated Row (Cable)
4
6-8 reps
3
Rear Delt Fly (Dumbbell)
3
6-8 reps
4
Bicep Curl (Dumbbell)
3
6-8 reps
5
Preacher Curl (Dumbbell)
3
6-8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
4-6 reps
2
Seated Row (Cable)
4
6-8 reps
3
Rear Delt Fly (Dumbbell)
3
6-8 reps
4
Bicep Curl (Dumbbell)
3
6-8 reps
5
Preacher Curl (Dumbbell)
3
6-8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
4-6 reps
2
Seated Row (Cable)
4
6-8 reps
3
Rear Delt Fly (Dumbbell)
3
6-8 reps
4
Bicep Curl (Dumbbell)
3
6-8 reps
5
Preacher Curl (Dumbbell)
3
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
2
Walking Lunge
3
4-6 reps
3
Single Leg Romanian Deadlift
4
4-6 reps
4
Standing Calf Raise
3
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
2
Walking Lunge
3
4-6 reps
3
Single Leg Romanian Deadlift
4
4-6 reps
4
Standing Calf Raise
3
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
2
Walking Lunge
3
4-6 reps
3
Single Leg Romanian Deadlift
4
4-6 reps
4
Standing Calf Raise
3
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
2
Walking Lunge
3
4-6 reps
3
Single Leg Romanian Deadlift
4
4-6 reps
4
Standing Calf Raise
3
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
2
Walking Lunge
3
4-6 reps
3
Single Leg Romanian Deadlift
4
4-6 reps
4
Standing Calf Raise
3
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
4-6 reps
2
Walking Lunge
3
4-6 reps
3
Single Leg Romanian Deadlift
4
4-6 reps
4
Standing Calf Raise
3
6-8 reps
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Lateral Raise (Cable)
4 Sets
8 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
5
Tricep Extension (Cable)
3 Sets
6-8 Reps
Day 2
1
Lat Pulldown
4 Sets
6-8 Reps
2
Pendlay Row
3 Sets
4-6 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
5
Hammer Curl
3 Sets
6-8 Reps
Day 3
1
Squat (Smith Machine)
4 Sets
3-5 Reps
2
Squat (Smith Machine)
1 Set
AMRAP
3
Reverse Lunge (Barbell)
3 Sets
6-8 Reps
4
Goblet Squat
3 Sets
6-8 Reps
5
Leg Extension
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
6-8 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
2
Dip (Bodyweight)
4 Sets
4-6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
4
Tricep Pushdown (Cable)
4 Sets
4-6 Reps
Day 5
1
Wide Grip Pull-Up
4 Sets
4-6 Reps
2
Seated Row (Cable)
4 Sets
6-8 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
6-8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
5
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
Day 6
1
Squat (Smith Machine)
4 Sets
4-6 Reps
2
Walking Lunge
3 Sets
4-6 Reps
3
Single Leg Romanian Deadlift
4 Sets
4-6 Reps
4
Standing Calf Raise
3 Sets
6-8 Reps