logo
BoostcampPNG

Jake and Javon Strength Training

by Jakob W.
9 athletes joined
4.0
(1 rating)

Program Description

To build strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 03, 2024 01:44
  • Last Edited
    Jun 18, 2025 12:06

Summary

Transform your strength with the Jake and Javon Strength Training program, a comprehensive 4-week plan designed for dedicated lifters. Commit to five days a week of targeted workouts that blend barbell and machine exercises, focusing on major muscle groups to maximize strength gains. Each session is meticulously crafted to push your limits and enhance your performance, ensuring you build muscle and improve your overall fitness. Get ready to elevate your training and achieve your strength goals!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
2
1
1
1
8 reps
6 reps
6 reps
4 reps
4 reps
5 reps
7 reps
65%
75%
85%
85%
80%
75%
70%
2
Pec Deck (Machine)
3
10 reps
RPE 7.5
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Face Pull
3
10 reps
RPE 7.5
5
Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Tricep Extension (Machine)
3
10 reps
RPE 7.5
7
Abs Crunch (Machine)
5
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
1 reps
3 reps
5 reps
8 reps
70%
75%
80%
85%
90%
70%
60%
55%
2
Pec Deck (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
2
1
1
1
8 reps
6 reps
6 reps
4 reps
4 reps
5 reps
7 reps
65%
75%
85%
85%
80%
75%
70%
2
Pec Deck (Machine)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 8.5
5
Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Tricep Extension (Machine)
3
10 reps
RPE 8.5
7
Abs Crunch (Machine)
5
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
1 reps
3 reps
5 reps
8 reps
70%
75%
80%
85%
90%
70%
60%
55%
2
Pec Deck (Machine)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
6
Tricep Extension (Machine)
3
10 reps
RPE 9
7
Abs Crunch (Machine)
5
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Seated Calf Raise
3
10 reps
RPE 7.5
5
Abs Crunch (Machine)
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
8 reps
60%
70%
80%
85%
75%
65%
55%
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 8
5
Abs Crunch (Machine)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Leg Extension
3
10 reps
RPE 8.5
3
Leg Curl
3
10 reps
RPE 8.5
4
Seated Calf Raise
3
10 reps
RPE 8.5
5
Abs Crunch (Machine)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
8 reps
60%
70%
80%
85%
75%
65%
55%
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Seated Calf Raise
3
10 reps
RPE 9
5
Abs Crunch (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7.5
2
Seated Row (Cable)
4
10 reps
-
3
One Arm Bent Over Row
3
10 reps
RPE 7.5
4
Bicep Curl (Machine)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
3
10 reps
RPE 7.5
6
Abs Crunch (Machine)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Bicep Curl (Machine)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
One Arm Bent Over Row
3
10 reps
RPE 8.5
4
Bicep Curl (Machine)
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
3
10 reps
RPE 8.5
6
Abs Crunch (Machine)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
One Arm Bent Over Row
3
10 reps
RPE 9
4
Bicep Curl (Machine)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Abs Crunch (Machine)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
3
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
4
Seated Dip (Machine)
3
10 reps
RPE 7.5
5
Standing Pullover (Cable)
3
10 reps
RPE 7.5
6
Abs Crunch (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Machine)
3
10 reps
RPE 8
4
Seated Dip (Machine)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
10 reps
RPE 8.5
4
Seated Dip (Machine)
3
10 reps
RPE 8.5
5
Standing Pullover (Cable)
3
10 reps
RPE 8.5
6
Abs Crunch (Machine)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10 reps
RPE 9
4
Seated Dip (Machine)
3
10 reps
RPE 9
5
Standing Pullover (Cable)
3
10 reps
RPE 9
6
Abs Crunch (Machine)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
5 reps
3 reps
3 reps
1 reps
3 reps
3 reps
65%
75%
85%
90%
80%
70%
2
Leg Press
3
8 reps
RPE 7.5
3
Hip Adductor (Machine)
3
10 reps
RPE 7.5
4
Hip Abductor (Machine)
3
10 reps
RPE 7.5
5
Back Extension
3
10 reps
RPE 7.5
6
Abs Crunch (Machine)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
5 reps
3 reps
3 reps
1 reps
3 reps
3 reps
65%
75%
85%
90%
80%
70%
2
Leg Press
3
8 reps
RPE 8
3
Hip Adductor (Machine)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Back Extension
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
5 reps
3 reps
3 reps
1 reps
3 reps
3 reps
65%
75%
85%
90%
80%
70%
2
Leg Press
3
8 reps
RPE 8.5
3
Hip Adductor (Machine)
3
10 reps
RPE 8.5
4
Hip Abductor (Machine)
3
10 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 8.5
6
Abs Crunch (Machine)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
5 reps
3 reps
3 reps
1 reps
3 reps
3 reps
65%
75%
85%
90%
80%
70%
2
Leg Press
3
8 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Hip Abductor (Machine)
3
10 reps
RPE 9
5
Back Extension
3
10 reps
RPE 9
6
Abs Crunch (Machine)
3
10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
4 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
85%
80%
75%
70%
2
Pec Deck (Machine)
3 Sets
10 Reps
@7.5
3
Lat Pulldown
3 Sets
10 Reps
@7.5
4
Face Pull
3 Sets
10 Reps
@7.5
5
Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
6
Tricep Extension (Machine)
3 Sets
10 Reps
@7.5
7
Abs Crunch (Machine)
5 Sets
10 Reps
@7.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Leg Extension
3 Sets
10 Reps
@7.5
3
Leg Curl
3 Sets
10 Reps
@7.5
4
Seated Calf Raise
3 Sets
10 Reps
@7.5
5
Abs Crunch (Machine)
4 Sets
15 Reps
@7.5
Day 3
1
Lat Pulldown
4 Sets
10 Reps
@7.5
2
Seated Row (Cable)
4 Sets
10 Reps
-
3
One Arm Bent Over Row
3 Sets
10 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7.5
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
6
Abs Crunch (Machine)
4 Sets
10 Reps
@7.5
Day 4
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
3
Rear Delt Fly (Machine)
3 Sets
10 Reps
@7.5
4
Seated Dip (Machine)
3 Sets
10 Reps
@7.5
5
Standing Pullover (Cable)
3 Sets
10 Reps
@7.5
6
Abs Crunch (Machine)
4 Sets
15 Reps
@7.5
Day 5
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
1 Reps
3 Reps
3 Reps
65%
75%
85%
90%
80%
70%
2
Leg Press
3 Sets
8 Reps
@7.5
3
Hip Adductor (Machine)
3 Sets
10 Reps
@7.5
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7.5
5
Back Extension
3 Sets
10 Reps
@7.5
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7.5