JC_Kinetics
Want more size, more strength, and real results from your time in the gym? This 12-week intensive is designed to push your limits and maximize muscle growth.
🔹 5 Sessions Per Week – High-frequency training to stimulate every muscle group efficiently.
🔹 Science-Backed Progression – Progressive overload, strategic volume, and hypertrophy-focused methods.
🔹 No Wasted Reps – Every set, every movement, and every session is designed for maximum muscle activation.
This isn’t a random workout plan. It’s a proven strategy for packing on muscle in record time.
Put in the work. Watch your body change. Let’s go.
5 sessions per week
Must use App app to view and log training
Program Training
A
Incline Chest Press (Plate Load)
B
Horizontal Chest Press
2 x 10
C
Chest Fly (Machine)
D
Neutral Grip Lat Pull Down
E
Chest Supported Row (Pin Loaded)
2 x 10
F1
Straight Bar Triceps Push Down
F2
Face Away Cable Bicep Curls
G
Incline Treadmill
1 x 15:00
A
Adductor Machine
B
Smith Machine Heel Elevated Squats
C
Horizontal Leg Press
D
Horizontal Leg Press Calf Raises
E
Barbell Stiff Legged Deadlifts
F
Seated Hamstring Curl
G
Leg Extension (Machine)
H
Incline Treadmill
1 x 15:00
A
Chest Supported T-Bar Rows
B
Lat Pull Down
C
Seated Dumbbell Shrugs
D
Smith Machine Incline Press
E1
Chest Fly (Machine)
E2
Machine Reverse Fly
F1
Straight Bar Over Head Extensions
F2
Rope Hammer Curls
G1
Seated Dumbbell Lateral Raises
G2
Preacher Curl (Machine)
H
Incline Treadmill
1 x 15:00
A
Standing Calf Raise (Machine)
B1
Seated Hamstring Curl
B2
Leg Extension (Machine)
C
Hack Squat (Machine)
D
Front Foot Elevate Smith Machine Spilt Squats
E
Side Bend - 45 Degree Back Extension
F
Decline Russian Twists
G
Ab Crunch Machine
H
Incline Treadmill
1 x 15:00
A1
Cross Cable Lateral Raises
A2
Single Arm Rear Delt Fly
B1
Single Arm Bayesian Curl
B2
V-Bar Triceps Push Downs
C1
Behind the Back Cable Wrist Curls
C2
Straight Bar Triceps Push Down
D
Preacher Curl Machine (Hammer Grip)
E1
Incline Bicep Curls (Dumbbell)
E2
Seated Dumbbell Raises
F
Incline Treadmill
1 x 15:00
