4x per week onramp by jdz
Did a lot of research and put it together
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 7 reps |
| 1 | 5 reps | ||
| 1 | 3 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| 3 | Tricep Extension (Dumbbell) | 3 | 8 reps |
| 4 | Bicep Curl (Dumbbell) | 3 | 8 reps |
| 5 | Abs Crunch (Weighted) | 3 | 5 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Snatch (Kettlebell) | 3 | 5 reps |
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 1 | 7 reps |
| 1 | 5 reps | ||
| 1 | 3 reps | ||
| 3 | Arnold Press | 2 | 8 reps |
| 4 | Tricep Extension (Dumbbell) | 2 | 8 reps |
| 5 | Ab Wheel | 2 | 5 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 3 | 10 reps |
| 2 | Squat (Barbell) | 1 | 7 reps |
| 1 | 5 reps | ||
| 1 | 3 reps | ||
| 3 | Lunge (Kettlebell) | 2 | 5 reps |
| 4 | One Arm Overhead Carry with March | 3 | 1 rep |
| 5 | Standing Calf Raise | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kettlebell Swing | 3 | 8 reps |
| 2 | Single Leg Romanian Deadlift | 2 | 5 reps |
| 3 | Deadlift (Barbell) | 1 | 7 reps |
| 1 | 5 reps | ||
| 1 | 3 reps | ||
| 4 | Kettlebell Gorilla Row | 3 | 8 reps |
| 5 | Standing Calf Raise | 3 | 12 reps |
| 6 | Abs Crunch (Weighted) | 3 | 5 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4x per week onramp by jdz is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
4x per week onramp by jdz is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4x per week onramp by jdz is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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