JLperformance
This program is designed to help you build muscle, get stronger, and improve your overall physique.
You’ll follow a structured training plan focused on the basics that work: quality exercises, progressive overload, and consistent training.
What’s included:
Structured workouts
Muscle-building focused training
Strength and accessory exercises
Clear sets, reps, and rest periods
Exercise videos for every movement
Progressive training to help you continue improving
All you need is consistency and the willingness to put in the work. Follow the program, track your progress, and let the results take care of themselves.
1 sessions per week
Must use App app to view and log training
Program Training
A1
90 90
2 x 10
A2
WORLD'S GREATEST STRETCH
2 x 10
A3
Heel Elevated Back Squat
2 x 10 @ 0 lb
A4
Theraband Side Walk
2 x 10
A5
Back Extension
2 x 10
B
Barbell Squat
4 x 3
C
Goblet Squat
3 x 8
D
Bulgarians
3 x 8
E
Hamstring Curls
3 x 8
F
KB Side lunges
3 x 10
G
Calf Raise
3 x 15
H
Sit-up
3 x 20 @ 25 lb
A1
Band Pull-Apart
2 x 15
A2
Scap Push-Up
2 x 10
A3
Shoulder Rotation
2 x 10
A4
Scapuler Pull Up
2 x 10
A5
Door Knockers
2 x 10 @ 10 lb
B
BB Bench Press
4 x 4
C
Incline DB Bench Press
3 x 8
D
Dips
3 x 8
E
Lat pull down
3 x 8
F
Seated DB Press
3 x 8
G
Single Arm Cable Row
3 x 8
H1
EZ Bar Curl
3 x 12
H2
Tricep Pushdown
3 x 15
I
Lying Leg Raise On Bench
3 x 20
A1
90 90
2 x 10
A2
WORLD'S GREATEST STRETCH
2 x 10
A3
Heel Elevated Back Squat
2 x 10 @ 0 lb
A4
Theraband Side Walk
2 x 10
A5
Back Extension
2 x 10
B
Trapbar deadlift
4 x 4
C
Barbell RDL
3 x 8
D
Hip Thrust
3 x 8
E
Back Extension
3 x 10
F
KB Side lunges
3 x 10
G
Calf Raise
3 x 15
H
Russian Twist
3 x 25 @ 25 lb
A1
Band Pull-Apart
2 x 15
A2
Scap Push-Up
2 x 10
A3
Shoulder Rotation
2 x 10
A4
Scapuler Pull Up
2 x 10
A5
Door Knockers
2 x 10 @ 10 lb
B
Chest-Supported DB Row
4 x 5
C
Pull ups
3 x 8
D
Rear Delt Flyes
3 x 8
E
DB Shrug
3 x 8
F
3-way Shoulder Shocker
3 x 8
G
Straight Arm Pulldown
3 x 8
H1
EZ Bar Curl
3 x 12
H2
Tricep Pushdown
3 x 15
I
Hanging Leg Raise
3 x 20
