I definitely will. I’m running some 6-week challenge at the gym (I’m honestly at the limit of how many hours I can put into a day right now… it’s like being back in grad school), and the program I put together for them looks so fun I’m just going to do that! Then I’ll take a look at the JP stuff - you weirdos all like it, and I used to love DC.
Does he have anything written? I have to admit I’m old-school enough I prefer that. I need to just spring for the YouTube version where I can download videos and listen on planes.
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He has his book
\https://www.trainedbyjp.com/
But those 3 videos have so much content about adjusting training by individual demand and life constraints, that they’re just too good to not watch. I wish it were on paper, but IDK how it would even read tbh.
He recommends [Full Body > Upper/Lower > PPL > Body Part Split] in that order.
It has to do with stimulus density, but knowing that Full Body routines take a HUGE toll on folks hauling really heavy weights - so it’s kind of a progression based on individual development. The more weight you’re slinging, the more time you’ll need to recover, BUT the more time you need to recover - the less training density you can achieve.
^There’s a sample, but in worse words than he uses.
I do wish he had more written content, but it’s probably available on his own forum… I’m just not interested in paying for it.
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I’m certainly not buying a $111 ebook to find out - YouTube it is.
It’s kind of funny, because I’m finding I can’t recover real well from the bodypart split lately. It may just be that it’s so stale for me, but one heavy day ruins all my subsequent days.
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Can I send you a DM on here? If not I’ve got a doc I can email over.
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Was getting excited for my 4 weeks bulking and half one of my back teeth broke off while eating a sandwich (wtf).
Loads of pain and can’t get in to see the dentist until Tuesday. Might be a couple of days on a liquid diet, shakes, shakes and more shakes.
4 Likes
Peanut butter might be okay?
Also lubricate your rice. Add a chicken stock cube and boil some water to put with it, could go down with minimal to no chewing. Cream of rice is another option. I saw Home Bargains are selling some bodybuilding branded stuff in there when I went in earlier in the week.
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Cheers for the advice dude. I’ve drank some very milky porridge this morning but am not looking forward to trying to eat later. My whole jaw and neck hurt so i’m guessing my tooth is infected. Lovely!
Week 34/52 17th April JP Push 1
Week 1 of bulking up
Inflicting pain on my body to take away from the pain of my tooth! 
-
DB Flat Bench (2m rest)
42kg DBs x 9 (5-9 target)
38kg DBs x 7 (10-12 target) -
HS Incline Machine (2m rest)
45kg each side x 9 (5-9 target)
40kg each side x 9 (10-12 target) -
BB Shoulder Press (2m rest)
40kg x 7 (5-9 target)
35kg x 10 (10-12 target) -
Smith Close press (2m rest) - used a normal bench as smith was taken
50kg DBs x 12 (5-9 target)
50kg DBs x 12 (10-12 target) -
Pec Dec (2m rest) - i supersetted this to save time
56.5kg x 15 (15-20 target)
56.5kg x 15 (15-20 target) -
Seated Lat raises (2m rest)
6kg DBs x 17 (15-20 target)
6kg DBs x 15 (15-20 target) -
Skull Crushers (2m rest)
14kg DBs x 12 (1012 target)
14kg DBs x 12 (10-12 target) -
Rope Pushdown (2m rest)
1 triple drops set done -
Abs - laying leg raises
x 12
x 8
x 8
x 8
Good session after a week off!!!
7 Likes
Week 34/52 18th April JP Pull 1
Week 1 of bulking up
-
Pullover (2m rest)
30kg x 9 (5-9 target)
28kg x 12 (10-12 target) -
Lat pull down Underhand (2m rest)
77kg x 9 (5-9 target)
70kg x 12 (10-12 target) -
Hypers (swapped out rack pulls) (1m rest)
x 10
x 8
x 8 -
Seated cable row
77kg x 10 (10 reps target)
Triple drop set 63kg x 5, 49kg x 5 -
DB Row (2m rest)
26kg DB x 15 (15-20 target) -
High cable rear delts Rest pause set
1 x 12, 4, 5 -
Preacher Curls (2m rest)
12kg DB x 12 (10-12 target)
12kg DB x 10 (10-12 target) -
Duel Cable curl (2m rest) drop set
3 x 15 (15 target)
This was my first Pull 1 session and i found it hard bouncing around the gym for one off sets. Meant a lot of warming up and lots of time lost moving around.
Had a temporary filling on my tooth this morning which is good but have to wait a month until it gets sorted properly.
6 Likes
Week 34/52 20th April JP Legs 1
Week 1 of bulking up
This session didn’t go to plan. Was really stiff in my hip/ lower back from driving a lot recently and i just couldn’t squat down so had to give that a miss. Hopefully settle down in a week or two.
Anyway JP onwards and upwards!
-
Seated Ham curls (2m rest)
61kg x 9 (5-9 target)
54kg x 12 (10-12 target) -
Hack squats - couldn’t even warm up pain free
-
SL Leg press
45kg x 20 (8-10) way too light
65kg x 20 (8-10 target) -
leg Press
105kg x 20 (15-20 target)
105kg x 20 (15-20 target) -
Good girl
100kg x 12
100kg x 12 -
Bad Girl
100kg x 12
100kg x 8 -
Kneeling SL Ham curl
45kg each side x 9 (5-9 target)
40kg each side x 12 (10-12 target) -
Standing calf raises
no weight, standing and getting a good contraction on both legs
3 sets of 10 reps and then flutters afterwards
Again liked the session but lots of moving around and warming up etc. Also really not happy with my stiff lower back/ hip although i have spent a long time sitting poorly over the last 5 days or so.
2 Likes
Week 34/52 21st April JP Push 2
Week 1 of bulking up
Way too many exercises in this Push 2 session as written so i just missed some. Again i must say this JP prgramme has you running round the gym from one thing to another, i’m not even sure it counts as low volume when you add up all the sets etc. Anyhow.
-
BB Bench (should of been decline but we doin’t have a decline bench and i hate raising the bench up at the end). -2m rest
90kg x 9 (5-9 target)
80kg x 12 (10-12 target) -
HS incline (2m rest)
45kg each side x 7 (5-9 target)
40kg each side x 10 (10-12 target) -
Pec Dec (2m rest)
63.5kg x 9 (5-9 target)
61kg x 12 (10-12 target)
4.DB Shoulder press (2m rest)
22kg dbs x 7 (5-9 target)
20kg dbs x 10 (10-12 target)
5.DB lat riases (2m rest)
8kg DBs x 10 (10 target)
8kg DBs x 10 (10 target)
-
Dips (2m rest)
9 x (5-9 target)
7 x (10-12 target) -
Incline close Push up(2m rest)
12 x (5-9 target)
12 x (10-12 target) -
Cable tricep OH extension (2m rest)
20 reps (15-20 target) -
Abs - didn’t do as my lower back was hurting and i couldn’t get comfortable
Another week done. I’m still in a place where i’m reading way too much on the internet and changing my mind all the time about what i should do. That’s not a good place to be and probably affected my motivation today.
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I have my PPL set up so there’s 1 heavy compound and 1 isolation exercise for each muscle.
Pecs:
Incline DB Bench 2x6-12
Incline DB Flyes 2x15-20
Loaded Stretch 30-60s
Shoulders:
Seated DB OHP 2x6-12
DB Lateral Raises 2x15-20
Loaded Stretch 30-60s
Triceps:
Weighted Dips 2x6-12
OH DB Triceps Ext 2x15-20
Loaded Stretch 30-60s
After looking over the book another time, I realized I’ve been doing it wrong 
IDC I like it the way it is right now. I’ll probably change it up when I’m done with this cut because adding MORE right now will be the death of me.
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The JP programme i’ve got is actually quite a lot of volume (compared to HIT stuff) but because its over lots more exercises it just takes that little bit longer to go from exercise to exercise.
I’m enjoying the top set and the back off set though but it does feel like lots of volume and lots of intensity but if i’m recovering and eating i guess i can cope. Might feel different in a week or two though.
I still feel in a massive slump with the training though. I think the realisation is setting in that i’ll probably never be happy with the way i look and have unrealistic expectations.
I keep watching videos and think oh i’ll do that training or get back to rowing and lifting as a combo or do a rugby training programme again but none of those will help me get big which is actually what i want.
Just need to stick to the JP programme for 4 weeks and finish my mini gaining phase…i’m rambling now!
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You and me both buddy.
I will have 20" biceps one day and still feel too small.
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Ah man, it sucks to see you overthink so much. It’s literally the biggest thing standing in the way of your goals. I am surprised that the program you’re on has that much volume though. Everything I’ve seen JP talk about lines up similar to what Andrewgen mentioned, 2 exercises 2 sets each per muscle group and then some crossovers (like with dips) can leave it at around 5-8 sets. You have 10 sets that hit chest in one workout though? I don’t know all of JPs programs but I struggle to believe you need to be doing as much as you’re doing.
How’d do feel with the smith machine? I’ve never properly incorporated it into my training but with my wrist I feel that the removal of stability will allow me to push a bit harder than I can with a barbell. I know carryover to free-weights will likely be awful and I’m not sure it’s great as a main movement but I gotta get some upper work in. Just need someone to rotate the bar for me back in at the end of my set. 
High-rep neutral grip DB bench twice a week otherwise with some machine chest press and cable flyes otherwise.
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Cheers man. I need to stop living in my head so much. Easier said than done though.
I’m back up to 105kgs now (wow when did that happen) and although I’ve added some body fat I actually feel better at this weight (until it’s topless season). I’ve definitely fallen into the middle of wanting to be lean and also wanting to be big. Not sure I can master both.
As for smith machines I actually love them. Smith ohp, smith incline bench, smith close press (for triceps) are great exercises for me when I really feel the target muscles working.
Can’t actually think of many back exercises I like with them though but I think that’s just because of the size of the benches at the gym so it’s hard to get close to the bar for a smith row.
Really hope your wrist clears up soon though as it’s hard mentally after you’ve been seeing so much progress in the gym.
I am going to re- read the JP programme but I’m 99% sure I’ve read it correctly. It’s just a lot of volume and intensity but if I eat and grow I probably need to just shut up and get on with it.
2 Likes
Week 35/52 24th April JP Pull 2
Week 2 of bulking up
-
HS Pullover machine
50kg Each side x 9 (5-9 target)
45kg each side x 12 (10-12 target) -
Rack Chins
x 10 (5-9 target)
x 10 (10-12 target) -
Close grip neutral pull down
77kg x 9 (5-9 target)
70kg x 12 (10-12 target) -
Single arm HS Row
35kg Each side x 9 (5-9 target)
30kg each side x 12 (10-12 target) -
DB rear delt fly
8kg DBs x 9 (5-9 target)
6kg dbs x 19 (10-12 target) -
Face Pulls drop set
x 15 reps, then 7 then 10 -
EZ BB curls
30kg BB x 9 (5-9 target)
25kg BB x 12 (10-12 target) -
Preacher curls
14kg DB x 7 (5-9 target)
12kg DB x 10 (10-12 target) -
Standing calf raises - physio
x 15
x 15
x 15
I cut a few exercises out but i’m happy with how it went this morning.
Also think i know why my backs been killing, someone (the wife) had knocked out the middle support under the bed which is why i kept waking up with a sore lower back. Fixed it yesterday and had a great nights sleep and back has eased up a lot today. Still not sure i’ll be able to hack squat tomorrow but we shall see.
Right, time for eggs and toast!
7 Likes
Week 35/52 25th April JP Legs 2
Week 2 of bulking up.
Should have been a JP Legs 2 session but as my back was niggling i did a more back friendly workout (i think.)
-
Hack Squat
20kg x 10
40kg x 6
60kg x 8
80kg x 9 (target 6-8)
40kg x 12 (target 10-12 reduced the weight way too much on this set) -
SL RDL -These really helped stop the tightness in my lower back albeit i really had to concentrate to keep my form.
16kg DB x 8
20kg DB x 8
20kg DB x 8
24kg DB x 8
26kg DB x 8 -
BSS
8kg DBs x 8
6kg DBs x 10
4kg DBs x 12 -
Hip Thrust machine
40kg x 12
50kg x 12
60kg x 12 -
Leg extensions
25kg each side x 10 - then a drop set
25kg each side x 8 - then a drop set -
Calf raises
x 15
x 15
x 15
Felt a lot looser in the back after this and more mobile so can’t complain.
7 Likes
Week 35/52 27th April JP Push 1
Week 2 of bulking up.
This workout was done on about 3 hours sleep and being very hungover. So not the best, also i didn’t finish the workout…oops.
-
DB Bench
42kg DBs x 9 (5-9 target)
38kg DBs x 8 (10-12 target) -
HS Incline Machine
45kg Each side x 9 (5-9 target)
40kg Eachs side x 10 (10-12 target) -
BB OH Press
40kg x 7 (5-9 target)
35kg x 10 (10-12 target) -
Close grip Smith Press
60kg x 9 (5-9 target)
55kg x 11 (10-12 target) -
Pec dec - didn’t do
-
Lat riases
6kg DBs x 20 (15-20 target)
6kg DBs x 18 (15-20 target) -
Skull crushers - didn’t do
-
Tricep rope pushdowns drop set
x 15, 7, 5 -
abs didn’t do
Could just taste tequila and rum throughout the whole workout…i need to go to bed now.
4 Likes
Week 35/52 28th April JP Pull 2
Week 2 of bulking up.
-
Pullover (2m rest)
32kg x 9 (5-9 target)
30kg x 12 (10-12 target) -
Lat pull down Underhand (2m rest)
84kg x 8 (5-9 target)
77kg x 10 (10-12 target) -
Hypers (swapped out rack pulls) (1m rest)
x 10
x 10
x 10 -
Seated cable row
80.5kg x 10 (10 reps target)
Triple drop set 72.5kg x 5, 65.5kg x 5 -
DB Row (2m rest)
26kg DB x 16 (15-20 target) -
High cable rear delts Rest pause set
2 x 10, 3, 1 -
Preacher Curls (2m rest)
12kg DB x 12 (10-12 target)
12kg DB x 12 (10-12 target) -
Duel Cable curl (2m rest) drop set
3 x 12 (15 target) -
Abs
x 10
x 10
x 10
Another week done, getting a little bit full with all the eating but not going to moan at all.
Rugby club dinner and dance tonight so going to be another heavy night!
3 Likes