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JN Adjusted U/L MRZ

by efrain Ramirez
4 athletes joined

Program Description

(this is a copy of another program just wanted to make some adjustments for myself.) Transform your strength and conditioning with the JN Adjusted MRZ program, a comprehensive 8-week plan designed for dedicated lifters. Committing to just 4 days a week, you'll engage in a balanced mix of resistance training and functional movements that adapt to your progress. This program focuses on building muscle, enhancing endurance, and improving overall performance. Get ready to push your limits and achieve your fitness goals with a structured approach that keeps you motivated and on track!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 03, 2026 01:42
  • Last Edited
    Feb 15, 2026 02:08
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.3%
Quadriceps
10.3%
Hamstrings
10.3%
Triceps
8.5%
Front Delts
8.5%
Glutes
8.5%
Abs
7.7%
Chest
6.8%
Lats
6.8%
Biceps
6.8%
Middle Delts
3.4%
Adductors
3.4%
Lower Back
2.6%
Abductors
1.7%
Rear Delts
1.7%
Calves
1.7%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Chin-Up (Assisted)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Military Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
4
T-Bar Row
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Chest Fly (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
7
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bayesian Curl
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bayesian Curl
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bayesian Curl
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bayesian Curl
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bayesian Curl
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bayesian Curl
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bayesian Curl
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Incline Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Incline Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Incline Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Incline Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Incline Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Incline Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Incline Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Incline Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.5 mins
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@7
@7
@7
2
Chin-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8
@8
@8
3
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@7
@7
@7
4
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Bayesian Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8
@8
@8
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8
@8
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@7
@7
@7
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@7
@7
@7
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
7
Decline Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Dip (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
6
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
7
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Single-Leg Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
6
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7
Plank
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@8
@8