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Maximize Your Gains: The Ultimate JPG Workout Split Guide

I’m pumped to share my experience with the Ultimate JPG Workout Split Guide – the perfect tool to help you reach your fitness goals.

Whether you’re looking for bodyweight circuits, strength-building machines, or outdoor workouts, this guide has it all.

With detailed instructions and step-by-step exercises, you’ll be able to maximize your gains and reach your goals faster.

So, let’s get started and see what this guide has in store for you!

Key Takeaways

  • The workout splits include bodyweight, gym, cardio and supersets, muscle building, and outdoor workouts.
  • Upper body workouts include exercises like flat DB bench, bilateral clavicular press, cable press, T-bar row, cable lateral, and long rope cable tricep pushdowns.
  • Lower body workouts include exercises like leg press, calf raise, hack and pendulum squats, bilateral leg press, and leg extensions.
  • Chest and back routines include exercises like incline DB bench basics, bilateral sternal cable press, seated lat bias row, lat bias pulldown techniques, and upper back row.

Overview of Splits in JPG Workout

Discover how to maximize your gains with an overview of the different splits available in the JPG Workout.

Bodyweight Workout Plans include:

  • Explosive Bodyweight Plan 3
  • 6 Bodyweight Exercise Repeat (L2)

Gym Workout Plans feature:

  • Strength Machine Gym Circuit
  • 4-Day Split Program: Dumbbell Only

Cardio and Supersets offer:

  • Get Fit Supersets & Cardio
  • Beginner Tabata Routine 1

Muscle Building Plans provide:

  • Muscle Hypertrophy: 3-Day Split
  • Build More Muscle

Outdoor Workouts include:

Get fit and gain with the perfect split for you!

Upper Body Workouts

When it comes to upper body workouts, it’s important to pay attention to detail and focus on perfecting the smaller muscle groups.

To maximize gains, I recommend focusing on exercises like:

  • Flat DB bench
  • Bilateral clavicular press
  • Cable press
  • T-bar row
  • Cable lateral
  • Long rope cable tricep pushdowns.

Understanding Flat DB Bench

I’m going to give you the lowdown on how to perform the flat dumbbell bench press, one of the best upper body exercises.

Here’s what you need to know:

  • Grab two dumbbells of equal weight
  • Lie flat on a bench with your feet firmly planted on the ground
  • Hold the dumbbells in front of your chest with arms bent
  • Push the dumbbells up until arms are straight, then slowly lower them back down.

Maximizing Bilateral Clavicular Gains

With just three simple workout plans, you can maximize your bilateral clavicular gains and achieve the upper body of your dreams.

Start with bodyweight exercises such as push-ups, dips, and pull-ups.

Add in gym-based exercises like barbell or dumbbell presses, rows, and lateral and front raises.

Finally, incorporate supersets and cardio to really challenge your muscles.

Incorporate rest and proper nutrition in between workouts to maximize your gains and see results faster.

Techniques: Cable Press & T-Bar Row

I’m gonna show you how to use cable press and t-bar row to target your upper body muscles and maximize your gains. Here’s how:

  • Set up your cable press with a low resistance weight and then adjust your stance to create tension in your muscles.

  • For the t-bar row, add weight plates to the bar and then perform the exercise with slow, controlled movements.

  • Ensure you keep your back straight during both exercises to prevent any injuries.

  • Use a full range of motion to get the most out of each rep.

Follow these steps and you’ll be sure to maximize your gains!

Importance of Hand Height Cable Lateral

Improving upper body strength and muscle development is key to maximizing your gains. Working the hand height cable lateral is an essential part of any upper body workout. This exercise activates the muscles of the shoulder, chest, and back to work together for a more balanced and efficient movement. It’s great for targeting the muscles of the shoulder while simultaneously challenging the core.

Hand height cable lateral is an effective exercise to build strength, muscle, and improve posture. Give it a try for a great upper body workout.

Perfecting Long Rope Cable Tricep Pushdowns

Building on the importance of hand height cable lateral, perfecting long rope cable tricep pushdowns can further develop your upper body muscles for an even more effective workout.

Here are 4 key tips for success:

  1. Keep elbows close to your body throughout the move.
  2. Keep wrists in line with your elbows.
  3. Control the contraction and speed of the movement.
  4. Focus on using your triceps, not your shoulders.

Following these tips will maximize your gains and sculpt your upper body.

Effective Seated Supinated DB Curls

Targeting your biceps, seated supinated DB curls are a great way to strengthen and tone your upper body. Grasping a dumbbell in each hand, sit on a bench with your back straight and your feet flat on the ground.

Slowly curl the weights up, keeping your elbows close to your sides and your palms facing up. Squeeze your biceps at the top of the curl and slowly lower the weights back to the starting position.

This exercise is an efficient way to build and strengthen your biceps.

Lower Body Workouts

When it comes to lower body workouts, there are a few key exercises to master.

Leg press and calf raise are great for building strength, while hack and pendulum squats can help to target certain muscles.

Bilateral leg press is a great way to build size and shape in the legs, while leg extensions are perfect for targeting the quads.

Choosing Between Leg Press & Calf Raise

If you’re stuck between choosing between the leg press and calf raise for your lower body workout, I’m here to make your decision easier. Here are 4 factors to consider:

  1. Muscle development:

    • Leg press activates the glutes and quads.
    • Calf raise targets gastrocnemius and soleus muscles.
  2. Equipment:

    • Leg press requires a machine.
    • Calf raise can be done with just bodyweight.
  3. Injury prevention:

    • Leg press helps build strength to support joints.
    • Calf raise improves balance and stability.
  4. Time efficiency:

    • Leg press is faster.
    • Calf raise can be done anywhere.

Benefits of Hack/Pendulum Squat

Building on from the previous discussion, the hack/pendulum squat is a great addition to lower body workouts. It targets both quads and hamstrings and is great for those looking to build muscle, increase their strength, and improve their balance.

It’s an effective compound exercise that works multiple muscles at once and is relatively easy to learn. It’s important to use proper form to get the most out of the exercise and to avoid injury.

With regular practice, you’ll soon see the benefits of this exercise.

Bilateral Leg Press Explained

After mastering the hack/pendulum squat, the next step in improving your lower body workouts is to learn the bilateral leg press exercise. This exercise is an effective way to target the quads, glutes, and hamstrings. Here are 4 key tips to keep in mind:

  • Place feet at shoulder width on the platform.
  • Ensure the knees stay in line with the toes.
  • Push outwards and slowly lower the weight.
  • Squeeze at the top and repeat.

With the right form and intensity, the bilateral leg press can be a great addition to any lower body workout.

Mastering Leg Extensions

Once you’ve mastered the bilateral leg press, it’s time to move on to leg extensions for an effective lower body workout. Leg extensions target the quadriceps, helping to build strength and power.

This exercise is best performed seated, with the feet pressed against the footplate and legs at a 90-degree angle. To get the most out of the exercise, ensure the movement is slow and controlled. Avoid locking out your knees at the top of the movement and focus on the contraction of the muscles.

Increase the weight gradually and strive for a full range of motion.

Chest and Back Routines

When it comes to chest and back routines, there are several exercises that should be included to maximize gains.

I’m going to discuss incline DB bench basics, targeting mid pec with bilateral sternal cable press, seated lat bias row for a stronger back, lat bias pulldown techniques, and powering through upper back row.

These exercises will help you take your chest and back workouts to the next level.

Incline DB Bench Basics

I’m kicking off my incline DB bench basics with chest and back routines. From bodyweight work-outs to gym sessions, cardio and supersets, to muscle building plans, and outdoor routines, there’s something for everyone.

Here’s a list of my favorite routines:

  • Explosive Bodyweight Plan 3
  • Strength Machine Gym Circuit
  • Get Fit Supersets & Cardio
  • Muscle Hypertrophy: 3-Day Split
  • Weight Plate Russian Twist

With the right plan and dedication, you can maximize your gains and reach your fitness goals!

Targeting Mid Pec with Bilateral Sternal Cable Press

By using the unilateral cable press with two separate cables, I’m able to target my mid pecs for a stronger chest and back routine.

I adjust the weight and the angle of the cable so that it’s challenging but still comfortable to lift.

The key is to slow and steady reps in order to get the most out of the exercise.

I make sure to keep my core engaged and my back straight so as not to strain or injure myself.

With this exercise, I’m able to maximize my gains and get the most out of my workout.

Seated Lat Bias Row for a Stronger Back

To build a stronger back, I use a seated lat bias row as part of my chest and back routines. Here are the key points:

  1. Position your body with a slight arch in the lower back.
  2. Pull the barbell up to your chest with your elbows close to your body.
  3. Make sure to engage your lats throughout the movement.
  4. Squeeze your shoulder blades together at the top of the rep for maximal contraction.

Lat Bias Pulldown Techniques

Following up from my discussion on the seated lat bias row, another great exercise for chest and back routines is the lat bias pulldown.

It’s a compound movement that works the lats, biceps, and rear delts with a focus on the lats.

To perform it, sit on the pulldown machine and grasp the bar with palms facing away from you. Keep your chest up and back straight, and pull the bar down toward your collarbone.

Make sure to squeeze at the bottom of the movement for maximum benefit. Finish with a slow and controlled release back to the start position and repeat.

Powering Through Upper Back Row

I’m powering through upper back rows to maximize gains in my chest and back routines. Here’s what I do:

  1. Utilize an overhand grip to work the lats.
  2. Increase resistance in small increments.
  3. Focus on form and control.
  4. Do reps slowly and deliberately.

I use these steps to ensure maximum benefit from each workout, with the ultimate goal of boosting strength and muscle growth.

Arms and Lower Body B Workouts

I’m sure we all want bigger arms and stronger legs, so let’s explore how to do that by discussing the impact of DB Chest Supported Y Raise and Chest Supported DB Lateral Raise Techniques.

These exercises target the muscles in our arms and shoulders, helping to increase strength and size. By using dumbbells and a chest-supported position, we can isolate and engage the targeted muscles more effectively.

Next, let’s talk about Long Rope Cable Tricep Pushdown Variations. This exercise specifically targets the tricep muscles, which are crucial for arm strength and size. By using different variations of the pushdown, such as changing the grip or using different attachments, we can hit the triceps from different angles and stimulate muscle growth.

Moving on, we have Faceaway Cable Curls. This exercise focuses on the biceps muscles, which are key for arm size and definition. By using a cable machine and facing away from the machine, we can better isolate and activate the biceps, leading to better results.

Lastly, let’s discuss Seated Hamstring Curls. This exercise targets the muscles in our legs, specifically the hamstrings. By using a seated position and a machine specifically designed for hamstring curls, we can effectively work and strengthen this muscle group.

The Impact of DB Chest Supported Y Raise

Performing a DB Chest Supported Y Raise as part of an arms and lower body B workout can have major gains for an individual’s fitness goals. Here are some key benefits:

  1. Increased strength and stability in the chest, shoulders, and arms
  2. Improved posture and core strength
  3. Enhanced muscular endurance
  4. Improved coordination and balance.

Regularly including this exercise in your workout routine can help you reach your fitness goals faster and more effectively, and can help you take your fitness to the next level!

Chest Supported DB Lateral Raise Techniques

I’m honing my chest and shoulders with chest supported DB lateral raise techniques for arms and lower body B workouts. This workout emphasizes the deltoids and upper back, utilizing a low number of reps and a moderate weight.

It’s important to maintain good form while keeping the elbows slightly bent and the arms close to the body. To maximize gains, keep rest periods short and focus on good contraction throughout the movement.

This exercise is a great way to target the shoulders and upper back.

Long Rope Cable Tricep Pushdown Variations

Cranking up my triceps, I’m boosting my arms and lower body B workouts with long rope cable tricep pushdown variations. Here are four variations to get you started:

  1. Reverse Grip Pushdown
  2. Narrow Grip Pushdown
  3. Single Arm Pushdown
  4. Overhand Grip Pushdown

These variations challenge your muscles, improve your form, and make your workout more effective and enjoyable.

Maximize your gains with this ultimate JPG workout split guide.

Achieving Bigger Biceps with Faceaway Cable Curls

Forget arm curls with a barbell; maximize your biceps gains with faceaway cable curls.

Attach the cable to the highest setting, then stand facing away from it.

Keep your elbows tucked and palms facing up while you slowly curl your hands towards you, squeezing your biceps at the top.

Slowly lower your arms back to the starting position and repeat.

It’s important to keep your back straight and your elbows in to ensure you’re isolating your biceps.

With this exercise, you’ll be surprised by the results you can achieve.

Seated Hamstring Curls for Strong Legs

After building your biceps with faceaway cable curls, it’s time to work on your legs with seated hamstring curls. To maximize your gains, here’s what you need to know:

  1. Start with your feet flat against the machine’s platform.
  2. Pull your feet up, keeping your knees bent and your back straight.
  3. Raise your knees until your thighs are perpendicular to the floor.
  4. Pause before slowly returning to the starting position.

With proper form and patience, you’ll soon have strong, toned legs.

Options: Stiff Leg Hamstring Bias & DB/BB/Trap Bar RDL

Building on our previous discussion about seated hamstring curls, let’s take a look at two more ways to maximize gains: stiff leg hamstring bias and DB/BB/Trap Bar RDLs.

Both exercises target the hamstrings, glutes, and lower back, but with slight differences. The stiff leg hamstring bias focuses on isolating the hamstrings while the RDLs target all three muscle groups.

To perform RDLs, stand with feet hip-width apart and hold a dumbbell, barbell, or trap bar with hands at your sides. Bend the knees to lower the weight then extend the hips as you return to the starting position.

Additional Sections

Outside of the core workouts, there are additional sections to consider when it comes to maximizing your gains.

Flexibility and balance are important components to include in your routine, and stretching and warming up are integral parts of any workout plan.

Taking the time to incorporate these sections can help you achieve your fitness goals more efficiently and safely.

Incorporating Flexibility and Balance

Sixth on the list of ways to maximize your gains with the JPG workout split guide is to incorporate flexibility and balance into your routine.

Incorporate these elements with:

  1. Yoga
  2. Pilates
  3. Stretching exercises
  4. Balance exercises.

These practices will help your body to become stronger and more balanced, enabling you to increase your gains.

Make sure to include them as part of your regular workout routine.

Importance of Stretching and Warm-Up

Continuing on from incorporating flexibility and balance, it’s also important to include stretching and warm-up exercises into your workout routine.

Start by slowly stretching your major muscle groups and connective tissues to get your body prepared for the intense workout that’s to follow. This will help improve your range of motion and reduce your risk of injury.

Additionally, a few minutes of light jogging or jumping jacks will get your blood flowing and your heart rate up, priming your body for the more intense exercises.

Stretching and warming up are essential for any successful workout, so make sure you factor them into your routine.


In conclusion, no matter your fitness goals, there’s a JPG workout split plan that can help you reach them.

To maximize your gains:

  1. Choose a plan that fits your goals.
  2. Incorporate rest days and stretching.
  3. Mix up your routine.
  4. Track your progress.

Take control of your fitness journey and reap the rewards of a proper JPG split plan!

Frequently Asked Questions

How Long Should I Rest Between Sets?

I usually rest for 1-2 minutes between sets. Depending on the intensity of the exercise, you may need more or less rest. Experiment to find what works best for you.

What Are the Best Exercises for Targeting Specific Muscle Groups?

I know there’s a lot of workout options out there, but the best exercises for targeting specific muscle groups depend on your goals. For example, bodyweight exercises are great for building strength and endurance, while gym workouts are ideal for muscle building. Outdoor workouts are also great for full-body conditioning.

Should I Incorporate Cardio Into My Workout Routine?

Yes, cardio can be beneficial for overall fitness and muscle development. It helps burn fat and improve cardiovascular health, while also aiding in recovery. Incorporating cardio into your routine can help you reach your fitness goals faster.

How Often Should I Switch up My Routine?

I recommend changing up your routine every 4-6 weeks. This will keep you motivated and allow your body to adapt to different exercises and reps.

What Are the Benefits of Using a Split Routine?

The benefits of using a split routine are undeniable: it helps maximize gains, increase muscle growth, and improve overall fitness. Plus, it’s a great way to keep your workouts fresh and exciting.

Stan Quinn
Stan Quinn
Stan Quinn, the founder of "The Body Builder" and formerly Body Guider, isn't just a business owner – he embodies the spirit of holistic fitness. With a degree in sports nutrition, Stan blends academic knowledge with practical expertise, ensuring that his gym members receive not just physical training but also nutritional guidance tailored to their unique needs. Over the years, Stan's passion for fitness has extended beyond the gym's walls. As a fervent sports enthusiast, he understands the intricacies of athletic performance and is dedicated to helping both amateur athletes and fitness novices achieve their goals. Under his leadership, "The Body Builder" has grown from a mere gym to a comprehensive fitness hub where every member feels empowered, educated, and inspired. Stan's commitment to excellence, combined with his in-depth understanding of sports nutrition, makes him a revered figure in the fitness community.

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