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JC Fitness Plan

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Program Description

This is a program for someone who is trying to learn how to build a workout plan.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2024 03:42
  • Last Edited
    Jun 18, 2025 11:22

Summary

The JC Fitness Plan is a comprehensive 5-week program designed to transform your physique through a balanced mix of push, pull, and leg workouts, scheduled for five days a week. Each session targets specific muscle groups with carefully selected exercises, including lat pulldowns, bench presses, and leg presses, ensuring you build strength and endurance effectively. With a focus on progressive overload and proper technique, this program is perfect for those looking to elevate their fitness game and achieve noticeable results. Get ready to push your limits and see what your body is truly capable of!
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
1
10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
1
10 reps
RPE 6
6
Chest Fly (Machine)
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
1
10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
1
10 reps
RPE 6
6
Chest Fly (Machine)
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
1
10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
1
10 reps
RPE 6
6
Chest Fly (Machine)
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
1
10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
1
10 reps
RPE 6
6
Chest Fly (Machine)
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
1
10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
1
10 reps
RPE 6
6
Chest Fly (Machine)
1
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 6
2
Lat Pulldown (Close Grip)
1
10 reps
RPE 6
3
Seated Row (Cable)
1
10 reps
RPE 6
4
Face Pull
1
10 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
10 reps
RPE 6
6
Hammer Curl
1
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 6
2
Lat Pulldown (Close Grip)
1
10 reps
RPE 6
3
Seated Row (Cable)
1
10 reps
RPE 6
4
Face Pull
1
10 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
10 reps
RPE 6
6
Hammer Curl
1
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 6
2
Lat Pulldown (Close Grip)
1
10 reps
RPE 6
3
Seated Row (Cable)
1
10 reps
RPE 6
4
Face Pull
1
10 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
10 reps
RPE 6
6
Hammer Curl
1
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 6
2
Lat Pulldown (Close Grip)
1
10 reps
RPE 6
3
Seated Row (Cable)
1
10 reps
RPE 6
4
Face Pull
1
10 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
10 reps
RPE 6
6
Hammer Curl
1
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 6
2
Lat Pulldown (Close Grip)
1
10 reps
RPE 6
3
Seated Row (Cable)
1
10 reps
RPE 6
4
Face Pull
1
10 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
10 reps
RPE 6
6
Hammer Curl
1
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 6
2
Leg Curl
1
10 reps
RPE 6
3
Leg Extension
1
10 reps
RPE 6
4
Hip Abductor (Machine)
1
10 reps
RPE 6
5
Hip Adductor (Machine)
1
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 6
2
Leg Curl
1
10 reps
RPE 6
3
Leg Extension
1
10 reps
RPE 6
4
Hip Abductor (Machine)
1
10 reps
RPE 6
5
Hip Adductor (Machine)
1
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 6
2
Leg Curl
1
10 reps
RPE 6
3
Leg Extension
1
10 reps
RPE 6
4
Hip Abductor (Machine)
1
10 reps
RPE 6
5
Hip Adductor (Machine)
1
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 6
2
Leg Curl
1
10 reps
RPE 6
3
Leg Extension
1
10 reps
RPE 6
4
Hip Abductor (Machine)
1
10 reps
RPE 6
5
Hip Adductor (Machine)
1
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 6
2
Leg Curl
1
10 reps
RPE 6
3
Leg Extension
1
10 reps
RPE 6
4
Hip Abductor (Machine)
1
10 reps
RPE 6
5
Hip Adductor (Machine)
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
RPE 6
2
Barbell Row
1
10 reps
RPE 6
3
Lateral Raise (Cable)
1
10 reps
RPE 6
4
Seated Dumbbell Curl
1
10 reps
RPE 6
5
Lying Tricep Extension (Barbell)
1
10 reps
RPE 6
6
Chest Supported Row (Machine)
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
RPE 6
2
Barbell Row
1
10 reps
RPE 6
3
Lateral Raise (Cable)
1
10 reps
RPE 6
4
Seated Dumbbell Curl
1
10 reps
RPE 6
5
Lying Tricep Extension (Barbell)
1
10 reps
RPE 6
6
Chest Supported Row (Machine)
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
RPE 6
2
Barbell Row
1
10 reps
RPE 6
3
Lateral Raise (Cable)
1
10 reps
RPE 6
4
Seated Dumbbell Curl
1
10 reps
RPE 6
5
Lying Tricep Extension (Barbell)
1
10 reps
RPE 6
6
Chest Supported Row (Machine)
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
RPE 6
2
Barbell Row
1
10 reps
RPE 6
3
Lateral Raise (Cable)
1
10 reps
RPE 6
4
Seated Dumbbell Curl
1
10 reps
RPE 6
5
Lying Tricep Extension (Barbell)
1
10 reps
RPE 6
6
Chest Supported Row (Machine)
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
RPE 6
2
Barbell Row
1
10 reps
RPE 6
3
Lateral Raise (Cable)
1
10 reps
RPE 6
4
Seated Dumbbell Curl
1
10 reps
RPE 6
5
Lying Tricep Extension (Barbell)
1
10 reps
RPE 6
6
Chest Supported Row (Machine)
1
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10 reps
RPE 6
2
Sumo Squat
1
10 reps
RPE 6
3
Hip Thrust (Barbell)
1
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
1
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10 reps
RPE 6
2
Sumo Squat
1
10 reps
RPE 6
3
Hip Thrust (Barbell)
1
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
1
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10 reps
RPE 6
2
Sumo Squat
1
10 reps
RPE 6
3
Hip Thrust (Barbell)
1
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
1
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10 reps
RPE 6
2
Sumo Squat
1
10 reps
RPE 6
3
Hip Thrust (Barbell)
1
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
1
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10 reps
RPE 6
2
Sumo Squat
1
10 reps
RPE 6
3
Hip Thrust (Barbell)
1
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
1
10 reps
RPE 6
Week 1
1 / 5 Weeks
Day 2
1
Wide Grip Lat Pulldown
1 Set
10 Reps
@6
2
Lat Pulldown (Close Grip)
1 Set
10 Reps
@6
3
Seated Row (Cable)
1 Set
10 Reps
@6
4
Face Pull
1 Set
10 Reps
@6
5
Bicep Curl (EZ Bar)
1 Set
10 Reps
@6
6
Hammer Curl
1 Set
10 Reps
@6
Day 1
1
Bench Press (Dumbbell)
1 Set
10 Reps
@6
2
Seated Shoulder Press (Dumbbell)
1 Set
10 Reps
@6
3
Lateral Raise (Dumbbell)
1 Set
10 Reps
@6
4
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@6
5
Tricep Rope Push Down (Cable)
1 Set
10 Reps
@6
6
Chest Fly (Machine)
1 Set
10 Reps
@6
Day 3
1
Leg Press (45 Degrees)
1 Set
10 Reps
@6
2
Leg Curl
1 Set
10 Reps
@6
3
Leg Extension
1 Set
10 Reps
@6
4
Hip Abductor (Machine)
1 Set
10 Reps
@6
5
Hip Adductor (Machine)
1 Set
10 Reps
@6
Day 4
1
Bench Press (Barbell)
1 Set
10 Reps
@6
2
Barbell Row
1 Set
10 Reps
@6
3
Lateral Raise (Cable)
1 Set
10 Reps
@6
4
Seated Dumbbell Curl
1 Set
10 Reps
@6
5
Lying Tricep Extension (Barbell)
1 Set
10 Reps
@6
6
Chest Supported Row (Machine)
1 Set
10 Reps
@6
Day 5
1
Squat (Smith Machine)
1 Set
10 Reps
@6
2
Sumo Squat
1 Set
10 Reps
@6
3
Hip Thrust (Barbell)
1 Set
10 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
1 Set
10 Reps
@6
5
Romanian Deadlift (Dumbbell)
1 Set
10 Reps
@6