FULL BODY TBJP (With Cardio)

This program aims to stimulate muscle growth as frequently as possible. By using a full body split you can expose the body to new reps and weights 4 times a week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hanging Leg Raise

Incline Bench Press (Dumbbell)

High Incline Smith Press

Dip (Weighted)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Dumbbell)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Bicep Curl (Cable)

Seated Hamstring Curl

Leg Press

Leg Extension

Standing Calf Raise

Full Body A

Incline Curl (Dumbbell)

Stiff Leg Deadlift

Hip Adductor (Machine)

Bulgarian Split Squat (Dumbbell)

Bent Over Row (Barbell)

Single Arm Row (Cable)

JM Press (Smith Machine)

Chest Press (Machine)

Tricep Pushdown (Cable)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Full Body B

Chin-Up (Weighted)

Bench Press (Barbell)

Overhead Press (Barbell)

Single Arm Pushdown

Alternating Dumbbell Curl

Squat (Barbell)

Walking Lunge (Dumbbell)

Glute Bridge (Barbell)

Seated Calf Raise

Full Body C

Leg Curl

Bench Press (Close Grip)

Pull-Up (Weighted)

Lat Pulldown (Single Arm)

Skull Crusher (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Full Body D

Cardio (Zone 2)

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