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JR Custom January 2026

by Joseph Ricci
1 athletes joined

Program Description

**JR Custom January 2026** is a comprehensive 12-week bodybuilding program designed to sculpt and strengthen your physique. With 48 workout sessions, each lasting around 60 minutes, this plan focuses on muscle growth and sculpting through compound and isolation exercises. Tailored for novice lifters, it utilizes a garage gym setup, making it accessible for anyone ready to elevate their fitness journey. Get ready to build strength and enhance your muscle definition with a structured approach that keeps you motivated and progressing every week!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2026 10:46
  • Last Edited
    Jan 03, 2026 11:00
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.6%
Triceps
14.3%
Upper Back
10.4%
Quadriceps
8.1%
Chest
7.4%
Middle Delts
7.4%
Glutes
6.9%
Hamstrings
5.9%
Lats
4.9%
Biceps
4.7%
Abs
4.4%
Other
4%
Adductors
2.5%
Rear Delts
1.5%
Lower Back
1.2%
Forearms
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
Goblet Squat
2
15 reps
-
5B
Plank
2
1 mins
-
5C
Run
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
Goblet Squat
2
15 reps
-
5B
Plank
2
1 mins
-
5C
Run
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
Goblet Squat
2
15 reps
-
5B
Plank
2
1 mins
-
5C
Run
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
Goblet Squat
2
15 reps
-
5B
Plank
2
1 mins
-
5C
Run
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
Goblet Squat
2
15 reps
-
5B
Plank
2
1 mins
-
5C
Run
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
Goblet Squat
2
15 reps
-
5B
Plank
2
1 mins
-
5C
Run
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
Goblet Squat
2
15 reps
-
5B
Plank
2
1 mins
-
5C
Run
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
Goblet Squat
2
15 reps
-
5B
Plank
2
1 mins
-
5C
Run
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
Goblet Squat
2
15 reps
-
5B
Plank
2
1 mins
-
5C
Run
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
Goblet Squat
2
15 reps
-
5B
Plank
2
1 mins
-
5C
Run
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
Goblet Squat
2
15 reps
-
5B
Plank
2
1 mins
-
5C
Run
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
Goblet Squat
2
15 reps
-
5B
Plank
2
1 mins
-
5C
Run
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5A
Push Up
2
-
5B
Run
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5A
Push Up
2
-
5B
Run
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5A
Push Up
2
-
5B
Run
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5A
Push Up
2
-
5B
Run
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5A
Push Up
2
-
5B
Run
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5A
Push Up
2
-
5B
Run
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5A
Push Up
2
-
5B
Run
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5A
Push Up
2
-
5B
Run
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5A
Push Up
2
-
5B
Run
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5A
Push Up
2
-
5B
Run
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5A
Push Up
2
-
5B
Run
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5A
Push Up
2
-
5B
Run
2
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
3 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5A
Kettlebell Swing
2
15 reps
-
5B
Run
2
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
3 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5A
Kettlebell Swing
2
15 reps
-
5B
Run
2
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
3 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5A
Kettlebell Swing
2
15 reps
-
5B
Run
2
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
3 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5A
Kettlebell Swing
2
15 reps
-
5B
Run
2
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
3 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5A
Kettlebell Swing
2
15 reps
-
5B
Run
2
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
3 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5A
Kettlebell Swing
2
15 reps
-
5B
Run
2
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
3 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5A
Kettlebell Swing
2
15 reps
-
5B
Run
2
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
3 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5A
Kettlebell Swing
2
15 reps
-
5B
Run
2
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
3 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5A
Kettlebell Swing
2
15 reps
-
5B
Run
2
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
3 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5A
Kettlebell Swing
2
15 reps
-
5B
Run
2
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
3 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5A
Kettlebell Swing
2
15 reps
-
5B
Run
2
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
3 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5A
Kettlebell Swing
2
15 reps
-
5B
Run
2
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5A
Squat Thruster
2
12 reps
-
5B
Run
2
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5A
Squat Thruster
2
12 reps
-
5B
Run
2
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5A
Squat Thruster
2
12 reps
-
5B
Run
2
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5A
Squat Thruster
2
12 reps
-
5B
Run
2
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5A
Squat Thruster
2
12 reps
-
5B
Run
2
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5A
Squat Thruster
2
12 reps
-
5B
Run
2
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5A
Squat Thruster
2
12 reps
-
5B
Run
2
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5A
Squat Thruster
2
12 reps
-
5B
Run
2
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5A
Squat Thruster
2
12 reps
-
5B
Run
2
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5A
Squat Thruster
2
12 reps
-
5B
Run
2
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5A
Squat Thruster
2
12 reps
-
5B
Run
2
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5A
Squat Thruster
2
12 reps
-
5B
Run
2
3 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
5A
Push Up
2 Sets
-
5B
Run
2 Sets
3 mins
-
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
-
2
Bench Press (Barbell)
4 Sets
8 Reps
-
3
Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5A
Goblet Squat
2 Sets
15 Reps
-
5B
Plank
2 Sets
1 mins
-
5C
Run
2 Sets
3 mins
-
Day 3
1
Rack Pull (Barbell)
5 Sets
3 Reps
-
2
Pull-Up (Weighted)
4 Sets
5 Reps
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3
Lat Pulldown
3 Sets
10 Reps
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4
Upright Row (Barbell)
3 Sets
15 Reps
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5A
Kettlebell Swing
2 Sets
15 Reps
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5B
Run
2 Sets
3 mins
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Day 4
1
Overhead Press (Barbell)
5 Sets
3 Reps
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2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
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3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Bicep Curl (Cable)
3 Sets
15 Reps
-
5A
Squat Thruster
2 Sets
12 Reps
-
5B
Run
2 Sets
3 mins
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