Hot Seller

10 Week Men's Program

JPG Coaching

Bodybuilding
Coach
JP Gallardo

This is a 10 week program for beginner to intermediate lifters.

Advanced trainees can run this program if it fits their goals too.

Unlike our memberships (scroll down to see those!), this program DOES NOT come with coaching. You'll get access to a message board to connect to the community, but for access to coaching (and to me), join our membership groups.

While it is difficult to say exactly who is a beginner to intermediate, this typically covers lifters within their first 0-3 years of training. I say it is difficult since the length of time where real effective work is being done within those years will vary from person to person.

If you’re not sure where you fall, you’re likely within that beginner to intermediate range.

The first 4 weeks are strength focused phases to help potentiate the following 6 week hypertrophy phase. We will be utilizing the same exercises in each phase; but, the rep ranges, tempo, rest times and proximity to failure may differ.

The three phases are:

Acclimation: to adapt to the program.

Strength/Neural Phase: for neural adaptation/strength building.

Hypertrophy Phase to increase muscle mass.

Are you ready to commit for the next 10 weeks?!

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Stop Playing Guessing Games
I've been there and done that. I've coached hundred of beginner, intermediate, and advanced bodybuilders through their journey, packing on pounds of muscle, shedding unnecessary body fat, helping to trail-blaze a path from where they were to where they wanted to be. I'll do the same for you over the next 10 weeks, outlining exactly how to make some incredible gains in a relative short time.
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A Comprehensive Program
Beyond just the movements, progressions, sets, and reps, I'll give you everything you need to make real progress. You'll get access to a comprehensive program breakdown, which will go over how to interpret the program and it'll include tips on tracking progress, supplementation, cardio, nutrition, and even movement variations. We've covered off on everything you'll need to find success.
Features
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Programming 4 days per week
We will follow a split that looks like this: Upper, Lower, Rest, Dels/Back, Lower, Rest, Rest.
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Movement Demos
Everything I'm asking you to do in your training has been filmed and demo'd so that you know exactly what I'm looking for from you in your training.
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Detailed, expert instruction
Beyond sets and reps, you'll understand intent, tempo, intensity, and everything else that I'm looking for from you.
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Delivered through TrainHeroic
I've partnered with the best tech in training so that you get the training experience you deserve. Track your progress and so much more!
Equipment
Required
Conventional Gym
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Sample Week
Week 1 of 10-week program
Sunday
Upper

A

Flat DB Bench

4 x 5

B

Clavicular Cable Press

3 x 10

C

T Bar Row

4 x 5

D

Hand Height Cable Lateral Raise

4 x 12

E

Long Rope Cable Tricep Pushdown

3 x 10

F

Seated Supinated DB Curls

3 x 10

Monday
Lower

A

Leg Press

4 x 10

B

Hack Squats

4 x 5

C

Bilateral Leg Press

3 x 8

D

Leg Extensions

3 x 10

Tuesday
Rest Day
Wednesday
Chest / Back

A

Incline DB Bench

4 x 7

B

Bilateral Sternal Cable Press

3 x 10

C

Seated Lat Bias Row

3 x 7

D

Lat Bias Pulldown

3 x 8

E

Upper Back Row

2 x 8

Thursday
Delts / Arms / Lower

A

DB Chest Supported Y Raise

2 x 12

B

Chest Supported DB Lateral Raise

2 x 10

C

Long Rope Cable Tricep Pushdown

3 x 10

D

Faceaway Cable Curls

3 x 10

E

Seated Hamstring Curls

2 x 10

F

Stiff Leg Hamstring Bias or DB/BB/Trap Bar RDL

3 x 7

Friday
Rest Day
Saturday
Rest Day
Coach
coach-avatar JP Gallardo

JP is the owner of JPG Coaching LLC and has worked with hundreds of clients to reach their fitness goals. An exercise science major and bodybuilder, he is dedicated to helping clients reach their goal in terms of weight loss or building muscle. He also offers competition prep to individuals who have the motivation to step on stage and compete in bodybuilding.

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10 Weeks of Progress

And a training program that is guaranteed to push you past what you thought was possible.

Get 10 Week Men's Program
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FAQs
Will I be able to get coaching from JP?
No. Unlike our memberships (scroll down to see those!), this program DOES NOT come with coaching. You'll get access to a message board to connect to the community, but for access to coaching (and to me), join our membership groups.
10 Week Men's Program