Pearse’s Holy Jelqing Routine
General
Intermediate
Machine strength
Plan Details
The Pearse’s Holy Jelqing Routine routine by maniacalpiranha is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
8 Day Non-consecutive (unprofessional) split, inspired by JPG Coaching, Ryan Jewers and John Effer. Heavy emphasis on shoulders. Leg Squats excluded due to hamstring issues.
Routine detail
Day 1
Upper
Est. 0 min
10 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
JPG Kneeling Lat Pulldown
4 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
JPG Cable Y Raises
2 Sets x 8 Reps
Rear Delt Flys
2 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cross Cable Push downs
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Day 2
Legs
Est. 0 min
7 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Hip Abduction
5 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Day 3
Delts and Arms
Est. 0 min
9 exercises
Dumbbell Seated Press (Palms In)
4 Sets x 8 Reps
Dumbbell Front Raise
2 Sets x 10 Reps
JPG Cable Y Raises
2 Sets x 10 Reps
Manny Curls
3 Sets x 12 Reps
Rear Delt Flys
2 Sets x 8 Reps
Dumbbell Rear Deltoid Row
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Day 4
Chest and Back
Est. 0 min
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
JPG Kneeling Lat Pulldown
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
JPG Rows
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
2 Sets x 8 Reps
Day 5
Extra Forearm and Delt
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cross Cable Push downs
4 Sets x 12 Reps
Cable External Rotation
2 Sets x 12 Reps
Cable Internal Rotation
2 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Farmer's Walk
2 Sets x 8 Reps
Weight Plate Pinch
2 Sets x 8 Reps
Day 8
Extra Delt and Arm
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cross Cable Push downs
4 Sets x 8 Reps
Face Away Cable Curls
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable One-Arm Tricep Extension
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
