5.0
(1 rating)
Program Description
Jym
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedMay 15, 2024 05:16
- Last EditedMay 15, 2024 06:25
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
2
Chest Press (Machine)
4
3
Chest Fly (Machine)
4
4
Lat Pulldown
4
5
Lat Pulldown (Neutral Grip)
4
6
Single Arm Iso Row
4
7
Shrug (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
2
Chest Press (Machine)
4
3
Chest Fly (Machine)
4
4
Lat Pulldown
4
5
Lat Pulldown (Neutral Grip)
4
6
Single Arm Iso Row
4
7
Shrug (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
2
Chest Press (Machine)
4
3
Chest Fly (Machine)
4
4
Lat Pulldown
4
5
Lat Pulldown (Neutral Grip)
4
6
Single Arm Iso Row
4
7
Shrug (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
2
Chest Press (Machine)
4
3
Chest Fly (Machine)
4
4
Lat Pulldown
4
5
Lat Pulldown (Neutral Grip)
4
6
Single Arm Iso Row
4
7
Shrug (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
2
Chest Press (Machine)
4
3
Chest Fly (Machine)
4
4
Lat Pulldown
4
5
Lat Pulldown (Neutral Grip)
4
6
Single Arm Iso Row
4
7
Shrug (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
2
Chest Press (Machine)
4
3
Chest Fly (Machine)
4
4
Lat Pulldown
4
5
Lat Pulldown (Neutral Grip)
4
6
Single Arm Iso Row
4
7
Shrug (Dumbbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
2
Hammer Curl
4
3
Bayesian Curl
4
4
Lateral Raise (Machine)
4
5
Shoulder Press (Machine)
4
6
Tricep Rope Push Down (Cable)
4
7
Overhead Tricep Extension (Cable)
4
8
Seated Dip (Machine)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
2
Hammer Curl
4
3
Bayesian Curl
4
4
Lateral Raise (Machine)
4
5
Shoulder Press (Machine)
4
6
Tricep Rope Push Down (Cable)
4
7
Overhead Tricep Extension (Cable)
4
8
Seated Dip (Machine)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
2
Hammer Curl
4
3
Bayesian Curl
4
4
Lateral Raise (Machine)
4
5
Shoulder Press (Machine)
4
6
Tricep Rope Push Down (Cable)
4
7
Overhead Tricep Extension (Cable)
4
8
Seated Dip (Machine)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
2
Hammer Curl
4
3
Bayesian Curl
4
4
Lateral Raise (Machine)
4
5
Shoulder Press (Machine)
4
6
Tricep Rope Push Down (Cable)
4
7
Overhead Tricep Extension (Cable)
4
8
Seated Dip (Machine)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
2
Hammer Curl
4
3
Bayesian Curl
4
4
Lateral Raise (Machine)
4
5
Shoulder Press (Machine)
4
6
Tricep Rope Push Down (Cable)
4
7
Overhead Tricep Extension (Cable)
4
8
Seated Dip (Machine)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
2
Hammer Curl
4
3
Bayesian Curl
4
4
Lateral Raise (Machine)
4
5
Shoulder Press (Machine)
4
6
Tricep Rope Push Down (Cable)
4
7
Overhead Tricep Extension (Cable)
4
8
Seated Dip (Machine)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2
Pull-Up (Bodyweight)
4
3
Chest Supported Row (Machine)
4
4
Incline Bench Press (Smith Machine)
4
5
Bench Press (Barbell)
4
6
Chest Fly (Cable)
4
7
Shrug (Barbell)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2
Pull-Up (Bodyweight)
4
3
Chest Supported Row (Machine)
4
4
Incline Bench Press (Smith Machine)
4
5
Bench Press (Barbell)
4
6
Chest Fly (Cable)
4
7
Shrug (Barbell)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2
Pull-Up (Bodyweight)
4
3
Chest Supported Row (Machine)
4
4
Incline Bench Press (Smith Machine)
4
5
Bench Press (Barbell)
4
6
Chest Fly (Cable)
4
7
Shrug (Barbell)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2
Pull-Up (Bodyweight)
4
3
Chest Supported Row (Machine)
4
4
Incline Bench Press (Smith Machine)
4
5
Bench Press (Barbell)
4
6
Chest Fly (Cable)
4
7
Shrug (Barbell)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2
Pull-Up (Bodyweight)
4
3
Chest Supported Row (Machine)
4
4
Incline Bench Press (Smith Machine)
4
5
Bench Press (Barbell)
4
6
Chest Fly (Cable)
4
7
Shrug (Barbell)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2
Pull-Up (Bodyweight)
4
3
Chest Supported Row (Machine)
4
4
Incline Bench Press (Smith Machine)
4
5
Bench Press (Barbell)
4
6
Chest Fly (Cable)
4
7
Shrug (Barbell)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
2
Hammer Curl
4
3
Incline Curl (Dumbbell)
4
4
One Arm Lateral Raise (Cable)
4
5
Shoulder Press (Machine)
4
6
Seated Dip (Machine)
4
7
Tricep Rope Push Down (Cable)
4
8
Overhead Tricep Extension (Cable)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
2
Hammer Curl
4
3
Incline Curl (Dumbbell)
4
4
One Arm Lateral Raise (Cable)
4
5
Shoulder Press (Machine)
4
6
Seated Dip (Machine)
4
7
Tricep Rope Push Down (Cable)
4
8
Overhead Tricep Extension (Cable)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
2
Hammer Curl
4
3
Incline Curl (Dumbbell)
4
4
One Arm Lateral Raise (Cable)
4
5
Shoulder Press (Machine)
4
6
Seated Dip (Machine)
4
7
Tricep Rope Push Down (Cable)
4
8
Overhead Tricep Extension (Cable)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
2
Hammer Curl
4
3
Incline Curl (Dumbbell)
4
4
One Arm Lateral Raise (Cable)
4
5
Shoulder Press (Machine)
4
6
Seated Dip (Machine)
4
7
Tricep Rope Push Down (Cable)
4
8
Overhead Tricep Extension (Cable)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
2
Hammer Curl
4
3
Incline Curl (Dumbbell)
4
4
One Arm Lateral Raise (Cable)
4
5
Shoulder Press (Machine)
4
6
Seated Dip (Machine)
4
7
Tricep Rope Push Down (Cable)
4
8
Overhead Tricep Extension (Cable)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
2
Hammer Curl
4
3
Incline Curl (Dumbbell)
4
4
One Arm Lateral Raise (Cable)
4
5
Shoulder Press (Machine)
4
6
Seated Dip (Machine)
4
7
Tricep Rope Push Down (Cable)
4
8
Overhead Tricep Extension (Cable)
4
Week 1
1 / 6 Weeks
Day 1
1
Incline Chest Press (Machine)4 Sets
2
Chest Press (Machine)4 Sets
3
Chest Fly (Machine)4 Sets
4
Lat Pulldown4 Sets
5
Lat Pulldown (Neutral Grip)4 Sets
6
Single Arm Iso Row4 Sets
7
Shrug (Dumbbell)3 Sets
Day 2
1
Preacher Curl (Dumbbell)4 Sets
2
Hammer Curl4 Sets
3
Bayesian Curl4 Sets
4
Lateral Raise (Machine)4 Sets
5
Shoulder Press (Machine)4 Sets
6
Tricep Rope Push Down (Cable)4 Sets
7
Overhead Tricep Extension (Cable)4 Sets
8
Seated Dip (Machine)4 Sets
Day 3
1
Pull-Up (Bodyweight)4 Sets
2
Pull-Up (Bodyweight)4 Sets
3
Chest Supported Row (Machine)4 Sets
4
Incline Bench Press (Smith Machine)4 Sets
5
Bench Press (Barbell)4 Sets
6
Chest Fly (Cable)4 Sets
7
Shrug (Barbell)4 Sets
Day 4
1
Bicep Curl (Cable)4 Sets
2
Hammer Curl4 Sets
3
Incline Curl (Dumbbell)4 Sets
4
One Arm Lateral Raise (Cable)4 Sets
5
Shoulder Press (Machine)4 Sets
6
Seated Dip (Machine)4 Sets
7
Tricep Rope Push Down (Cable)4 Sets
8
Overhead Tricep Extension (Cable)4 Sets
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Gábor T.Man
4 months ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Very great workout if you are an athlete and you cant train legs