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Jakobs Program

by Jakob White
2 athletes joined

Program Description

Transform your physique with Jakobs Program, an 8-week bodybuilding journey designed for those ready to take their training to the next level. Committing just 50 minutes, four times a week, you'll sculpt and build muscle using a full gym setup. This intermediate-level program focuses on effective techniques and progressive overload to maximize your gains. Get ready to push your limits and achieve the body you've always wanted!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 25, 2025 06:29
  • Last Edited
    Oct 29, 2025 08:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Biceps
12.4%
Upper Back
10.7%
Front Delts
9.9%
Middle Delts
9.4%
Rear Delts
8.8%
Chest
7.5%
Lats
6.9%
Hamstrings
5.5%
Quadriceps
4.6%
Glutes
2.9%
Calves
2.1%
Forearms
1.9%
Abs
1.7%
Lower Back
1.7%
Adductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
2
8 reps
-
5
Rear Delt Fly (Machine)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
2
8 reps
-
5
Rear Delt Fly (Machine)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
2
8 reps
-
5
Rear Delt Fly (Machine)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
2
8 reps
-
5
Rear Delt Fly (Machine)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
2
8 reps
-
5
Rear Delt Fly (Machine)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
2
8 reps
-
5
Rear Delt Fly (Machine)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
2
8 reps
-
5
Rear Delt Fly (Machine)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Pull-Up (Bodyweight)
2
8 reps
-
5
Rear Delt Fly (Machine)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
-
2
Squat (Barbell)
2
6 reps
-
3
Leg Extension
2
8 reps
-
4
Romanian Deadlift (Dumbbell)
2
8 reps
-
5
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
-
2
Squat (Barbell)
2
6 reps
-
3
Leg Extension
2
8 reps
-
4
Romanian Deadlift (Dumbbell)
2
8 reps
-
5
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
-
2
Squat (Barbell)
2
6 reps
-
3
Leg Extension
2
8 reps
-
4
Romanian Deadlift (Dumbbell)
2
8 reps
-
5
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
-
2
Squat (Barbell)
2
6 reps
-
3
Leg Extension
2
8 reps
-
4
Romanian Deadlift (Dumbbell)
2
8 reps
-
5
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
-
2
Squat (Barbell)
2
6 reps
-
3
Leg Extension
2
8 reps
-
4
Romanian Deadlift (Dumbbell)
2
8 reps
-
5
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
-
2
Squat (Barbell)
2
6 reps
-
3
Leg Extension
2
8 reps
-
4
Romanian Deadlift (Dumbbell)
2
8 reps
-
5
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
-
2
Squat (Barbell)
2
6 reps
-
3
Leg Extension
2
8 reps
-
4
Romanian Deadlift (Dumbbell)
2
8 reps
-
5
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
-
2
Squat (Barbell)
2
6 reps
-
3
Leg Extension
2
8 reps
-
4
Romanian Deadlift (Dumbbell)
2
8 reps
-
5
Standing Calf Raise
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2
Seated Row (Cable)
2
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Incline Chest Press (Machine)
2
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2
Seated Row (Cable)
2
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Incline Chest Press (Machine)
2
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2
Seated Row (Cable)
2
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Incline Chest Press (Machine)
2
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2
Seated Row (Cable)
2
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Incline Chest Press (Machine)
2
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2
Seated Row (Cable)
2
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Incline Chest Press (Machine)
2
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2
Seated Row (Cable)
2
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Incline Chest Press (Machine)
2
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2
Seated Row (Cable)
2
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Incline Chest Press (Machine)
2
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2
Seated Row (Cable)
2
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Incline Chest Press (Machine)
2
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8 reps
-
2
Rear Delt Fly (Machine)
2
8 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8 reps
-
2
Rear Delt Fly (Machine)
2
8 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8 reps
-
2
Rear Delt Fly (Machine)
2
8 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8 reps
-
2
Rear Delt Fly (Machine)
2
8 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8 reps
-
2
Rear Delt Fly (Machine)
2
8 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8 reps
-
2
Rear Delt Fly (Machine)
2
8 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8 reps
-
2
Rear Delt Fly (Machine)
2
8 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8 reps
-
2
Rear Delt Fly (Machine)
2
8 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Cable)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Bicep Curl (Dumbbell)
2
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6 Reps
6 Reps
-
-
2
Pec Deck (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Pull-Up (Bodyweight)
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
8 Reps
-
-
Day 2
1
Leg Curl
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Squat (Barbell)
1 Set
1 Set
6 Reps
6 Reps
-
-
3
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
8 Reps
8 Reps
-
-
Day 3
1
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Rear Delt Fly (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Incline Chest Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 4
1
Overhead Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Rear Delt Fly (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Dip (Weighted)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
8 Reps
-
-
7
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-