Jay Q4 Holiday Push
get lean and strong
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 15 min |
| 2 | Hanging Leg Raise | 3 | 12 reps |
| 3 | Chest Fly (Cable) | 3 | 12 reps |
| 4 | Dip (Weighted) | 3 | 20 reps |
| 5 | Pec Fly (Dumbbell) | 3 | 12 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 15 reps |
| 7 | Tricep Extension (Cable) | 3 | 15 reps |
| 8 | Neck Curl | 1 | 30 reps |
| 9 | Neck Extension | 1 | 30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Weighted) | 1 | 50 reps |
| 2 | Hanging Leg Raise | 3 | 15 reps |
| 3 | Chin-Up (Bodyweight) | 3 | 12 reps |
| 4 | Preacher Curl (Dumbbell) | 3 | 12 reps |
| 5 | Hammer Curl (Cable) | 3 | 12 reps |
| 6 | Lateral Raise (Cable) | 3 | 15 reps |
| 7 | Rear Delt Fly (Machine) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 20 min |
| 2 | Split Squat Jump | 3 | 12 reps |
| 3 | Jump Squat | 2 | 12 reps |
| 4 | Leg Press | 3 | 12 reps |
| 5 | Leg Extension | 3 | 15 reps |
| 6 | Leg Curl | 3 | 12 reps |
| 7 | Standing Calf Raise | 3 | 20 reps |
| 8 | Neck Flexion | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 15 min |
| 2 | Dip (Weighted) | 3 | 20 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps |
| 4 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 6 | Single Arm Row (Dumbbell) | 3 | 8–12 reps |
| 7 | Overhead Extension (Dumbbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 15–120 min |
| 2 | Hanging Toes To Bar | 3 | 12 reps |
| 3 | Cable Crunch | 1 | 0 reps |
| 4 | Abs Crunch (Machine) | 3 | 20 reps |
| 5 | Neck Flexion | 1 | 50 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Jay Q4 Holiday Push is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Jay Q4 Holiday Push is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Jay Q4 Holiday Push is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
