Program Description
This is a Jailhouse Strong 8×8–inspired training composed of a density block (building new muscle and workload capacity while recovering joints and tendons) followed by a strength-transition block (learning to employ the newly built muscles in a strength-specific way). IMPORTANT: 1. During Density Block, the pause between sets is: Main lifts: 30-40sec Deadlift: 60-90sec Accessories: 40-60sec 2. During Strength Bridge, the pause between sets is: Main lifts: 2min Deadlift: 2min 30sec Accessories: 45-75sec 3. Each week during Density Block add 2.5kg on main lifts, 5kg in cases of extreme ease of completing the movement with the alotted rest periods - your main stimulus comes from density training (low rest periods and pumps), and not heavy weights. 4. At the end of each day, do 15min of cardio - stationary bike, rowing machine, or incline treadmill - nasal breathing only.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout60 minutes
- CreatedDec 16, 2025 09:25
- Last EditedFeb 17, 2026 06:35
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.7%
Triceps
13.7%
Chest
13%
Quadriceps
9.6%
Glutes
8.9%
Upper Back
8.2%
Hamstrings
7%
Lats
4.6%
Biceps
3.8%
Forearms
3.8%
Lower Back
2.9%
Abs
2.8%
Adductors
2%
Rear Delts
1.7%
Middle Delts
1.3%
Olympic
1.2%
Neck
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2
Bench Press (Barbell)
8
8 reps
55%
3
Bent Over Row (Barbell)
6
12 reps
RPE 6
4
Long Pause Bench Press
4
6 reps
55%
5
Dip (Bodyweight)
4
AMRAP
RPE 8
6A
Skull Crusher (Barbell)
3
15 reps
RPE 6
6B
Plate Pinch
3
1 mins
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2
Bench Press (Barbell)
8
8 reps
55%
3
Bent Over Row (Barbell)
6
12 reps
RPE 6
4
Long Pause Bench Press
4
6 reps
55%
5
Dip (Bodyweight)
4
AMRAP
RPE 8
6A
Skull Crusher (Barbell)
3
15 reps
RPE 6
6B
Plate Pinch
3
1 mins
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2
Bench Press (Barbell)
8
8 reps
55%
3
Bent Over Row (Barbell)
6
12 reps
RPE 6
4
Long Pause Bench Press
4
6 reps
55%
5
Dip (Bodyweight)
4
AMRAP
RPE 8
6A
Skull Crusher (Barbell)
3
15 reps
RPE 6
6B
Plate Pinch
3
1 mins
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2
Bench Press (Barbell)
8
8 reps
55%
3
Bent Over Row (Barbell)
6
12 reps
RPE 6
4
Long Pause Bench Press
4
6 reps
55%
5
Dip (Bodyweight)
4
AMRAP
RPE 8
6A
Skull Crusher (Barbell)
3
15 reps
RPE 6
6B
Plate Pinch
3
1 mins
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2
Bench Press (Barbell)
8
8 reps
55%
3
Bent Over Row (Barbell)
6
12 reps
RPE 6
4
Long Pause Bench Press
4
6 reps
55%
5
Dip (Bodyweight)
4
AMRAP
RPE 8
6A
Skull Crusher (Barbell)
3
15 reps
RPE 6
6B
Plate Pinch
3
1 mins
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
60%
2
Bent Over Row (Barbell)
3
12 reps
RPE 6
3
Long Pause Bench Press
2
6 reps
60%
4
Dip (Bodyweight)
2
AMRAP
RPE 8
5
Skull Crusher (Barbell)
1
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2A
Long Pause Bench Press
5
5 reps
65%
2B
Bent Over Row (Barbell)
5
8-10 reps
RPE 7
3
Dip (Weighted)
3
8 reps
RPE 8
4
JM Press
3
12 reps
RPE 8
5
Face Pull
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2A
Long Pause Bench Press
6
5 reps
70%
2B
Bent Over Row (Barbell)
6
8-10 reps
RPE 7
3
Dip (Weighted)
3
8 reps
RPE 8
4
JM Press
3
12 reps
RPE 8
5
Face Pull
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2A
Long Pause Bench Press
7
5 reps
75%
2B
Bent Over Row (Barbell)
7
8-10 reps
RPE 7
3
Dip (Weighted)
3
8 reps
RPE 8
4
JM Press
3
12 reps
RPE 8
5
Face Pull
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2A
Goblet Squat
8
8 reps
RPE 6
2B
Kettlebell Swing
8
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
6
10 reps
RPE 6
4
Lunge (Bodyweight)
4
12 reps
RPE 8
5
Farmer's Walk (Weighted)
8
1 reps
RPE 8
6
Face Pull
4
20 reps
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2A
Goblet Squat
8
8 reps
RPE 6
2B
Kettlebell Swing
8
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
6
10 reps
RPE 6
4
Lunge (Bodyweight)
4
12 reps
RPE 8
5
Farmer's Walk (Weighted)
8
1 reps
RPE 8
6
Face Pull
4
20 reps
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2A
Goblet Squat
8
8 reps
RPE 6
2B
Kettlebell Swing
8
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
6
10 reps
RPE 6
4
Lunge (Bodyweight)
4
12 reps
RPE 8
5
Farmer's Walk (Weighted)
8
1 reps
RPE 8
6
Face Pull
4
20 reps
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2A
Goblet Squat
8
8 reps
RPE 6
2B
Kettlebell Swing
8
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
6
10 reps
RPE 6
4
Lunge (Bodyweight)
4
12 reps
RPE 8
5
Farmer's Walk (Weighted)
8
1 reps
RPE 8
6
Face Pull
4
20 reps
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2A
Goblet Squat
8
8 reps
RPE 6
2B
Kettlebell Swing
8
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
6
10 reps
RPE 6
4
Lunge (Bodyweight)
4
12 reps
RPE 8
5
Farmer's Walk (Weighted)
8
1 reps
RPE 8
6
Face Pull
4
20 reps
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
8 reps
RPE 6
1B
Kettlebell Swing
5
8 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Lunge (Bodyweight)
2
12 reps
RPE 8
4
Farmer's Walk (Weighted)
3
1 reps
RPE 8
5
Face Pull
2
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Lunge (Bodyweight)
3
AMRAP
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Lunge (Bodyweight)
3
AMRAP
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Lunge (Bodyweight)
3
AMRAP
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2
Bench Press (Close Grip)
8
8 reps
55%
3
Bench Press (Dumbbell)
6
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
6
12 reps
RPE 6
5
Band Pull Apart
1
100 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2
Bench Press (Close Grip)
8
8 reps
55%
3
Bench Press (Dumbbell)
6
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
6
12 reps
RPE 6
5
Band Pull Apart
1
100 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2
Bench Press (Close Grip)
8
8 reps
55%
3
Bench Press (Dumbbell)
6
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
6
12 reps
RPE 6
5
Band Pull Apart
1
100 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2
Bench Press (Close Grip)
8
8 reps
55%
3
Bench Press (Dumbbell)
6
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
6
12 reps
RPE 6
5
Band Pull Apart
1
100 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2
Bench Press (Close Grip)
8
8 reps
55%
3
Bench Press (Dumbbell)
6
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
6
12 reps
RPE 6
5
Band Pull Apart
1
100 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
8 reps
60%
2
Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
4
Band Pull Apart
1
100 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
6
6 reps
70%
2
Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Supported Row (Machine)
4
12 reps
RPE 8
4
Band Pull Apart
1
100 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Front Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
6
5 reps
75%
2
Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Supported Row (Machine)
4
12 reps
RPE 8
4
Band Pull Apart
1
100 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Front Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
6
4 reps
80%
2
Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Supported Row (Machine)
4
12 reps
RPE 8
4
Band Pull Apart
1
100 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Front Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2
Trap Bar Deficit Deadlift
8
5 reps
55%
3
Spoto Press
8
6 reps
55%
4
Back Extension (Weighted)
4
15 reps
RPE 6
5
Reverse Curl (Barbell)
5
12 reps
RPE 6
6
Snatch (Kettlebell)
5
6 reps
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2
Trap Bar Deficit Deadlift
8
5 reps
55%
3
Spoto Press
8
6 reps
55%
4
Back Extension (Weighted)
4
15 reps
RPE 6
5
Reverse Curl (Barbell)
5
12 reps
RPE 6
6
Snatch (Kettlebell)
5
6 reps
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2
Trap Bar Deficit Deadlift
8
5 reps
55%
3
Spoto Press
8
6 reps
55%
4
Back Extension (Weighted)
4
15 reps
RPE 6
5
Reverse Curl (Barbell)
5
12 reps
RPE 6
6
Snatch (Kettlebell)
5
6 reps
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2
Trap Bar Deficit Deadlift
8
5 reps
55%
3
Spoto Press
8
6 reps
55%
4
Back Extension (Weighted)
4
15 reps
RPE 6
5
Reverse Curl (Barbell)
5
12 reps
RPE 6
6
Snatch (Kettlebell)
5
6 reps
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
1
100 reps
RPE 9
2
Trap Bar Deficit Deadlift
8
5 reps
55%
3
Spoto Press
8
6 reps
55%
4
Back Extension (Weighted)
4
15 reps
RPE 6
5
Reverse Curl (Barbell)
5
12 reps
RPE 6
6
Snatch (Kettlebell)
5
6 reps
RPE 6
7
Neck Extension
1
100 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
6 reps
60%
2
Trap Bar Deficit Deadlift
3
5 reps
6%
3
Back Extension (Weighted)
3
15 reps
RPE 6
4
Reverse Curl (Barbell)
2
12 reps
RPE 6
5
Snatch (Kettlebell)
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 7
2
Spoto Press
5
5 reps
RPE 7
3
Pull Through (Cable)
3
12 reps
RPE 7
4
Reverse Curl (Barbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
4 reps
RPE 7
2
Spoto Press
5
5 reps
RPE 7
3
Pull Through (Cable)
3
12 reps
RPE 7
4
Reverse Curl (Barbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
6
3 reps
RPE 7
2
Spoto Press
5
5 reps
RPE 7
3
Pull Through (Cable)
3
12 reps
RPE 7
4
Reverse Curl (Barbell)
3
12 reps
RPE 7
Week 1
1 / 9 Weeks
Day 1
1
Banded Good Morning1 Set
100 Reps
@9
2
Bench Press (Barbell)8 Sets
8 Reps
55%
3
Bent Over Row (Barbell)6 Sets
12 Reps
@6
4
Long Pause Bench Press4 Sets
6 Reps
55%
5
Dip (Bodyweight)4 Sets
AMRAP
@8
6A
Skull Crusher (Barbell)3 Sets
15 Reps
@6
6B
Plate Pinch3 Sets
1 mins
@6
7
Neck Extension1 Set
100 Reps
@9
Day 2
1
Banded Good Morning1 Set
100 Reps
@9
2A
Goblet Squat8 Sets
8 Reps
@6
2B
Kettlebell Swing8 Sets
8 Reps
@6
3
Romanian Deadlift (Barbell)6 Sets
10 Reps
@6
4
Lunge (Bodyweight)4 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)8 Sets
1 Reps
@8
6
Face Pull4 Sets
20 Reps
@6
7
Neck Extension1 Set
100 Reps
@9
Day 3
1
Banded Good Morning1 Set
100 Reps
@9
2
Bench Press (Close Grip)8 Sets
8 Reps
55%
3
Bench Press (Dumbbell)6 Sets
12 Reps
@6
4
Chest Supported Row (Dumbbell)6 Sets
12 Reps
@6
5
Band Pull Apart1 Set
100 Reps
@10
6
Lateral Raise (Dumbbell)4 Sets
15 Reps
@6
7
Neck Extension1 Set
100 Reps
@9
Day 4
1
Banded Good Morning1 Set
100 Reps
@9
2
Trap Bar Deficit Deadlift8 Sets
5 Reps
55%
3
Spoto Press8 Sets
6 Reps
55%
4
Back Extension (Weighted)4 Sets
15 Reps
@6
5
Reverse Curl (Barbell)5 Sets
12 Reps
@6
6
Snatch (Kettlebell)5 Sets
6 Reps
@6
7
Neck Extension1 Set
100 Reps
@9