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Jaca Program

by Iwo Górski

Program Description

Embark on a transformative 4-week journey with the Jaca Program, designed for beginners eager to build strength and muscle through effective bodybuilding techniques. With 8 workouts spread across the week, each session lasts approximately 60 minutes, focusing on compound and isolation movements that target all major muscle groups. You'll utilize a full gym setup to maximize your gains, incorporating exercises like Lat Pulldowns, Deadlifts, and Bench Presses, all while maintaining an intensity level that challenges you to push your limits. Get ready to sculpt your physique and elevate your fitness game!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 24, 2026 06:33
  • Last Edited
    Jan 25, 2026 05:46
Muscle Engagement
Front
Back
MuscleSet
Lats
13.6%
Upper Back
13.6%
Triceps
13.6%
Biceps
11.4%
Front Delts
11.4%
Chest
9.1%
Middle Delts
4.5%
Quadriceps
4.5%
Glutes
4.5%
Hamstrings
4.5%
Rear Delts
2.3%
Lower Back
2.3%
Abs
2.3%
Forearms
2.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7-8
4
Seated Row (Cable)
3
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7-8
4
Seated Row (Cable)
3
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7-8
4
Seated Row (Cable)
3
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7-8
4
Seated Row (Cable)
3
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 7-8
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 7-8
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 7-8
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 7-8
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7-8
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
3 Sets
8-10 Reps
@7-8
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7-8
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@7-8
4
Seated Row (Cable)
3 Sets
8-10 Reps
@7-8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7-8
3
Pull-Up (Assisted)
3 Sets
8-10 Reps
@7-8
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@7-8
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@7-8