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Jake’s program

by Jake M.
1 athletes joined

Program Description

Jake’s program is a focused, 1-week bodybuilding journey designed for both novice and intermediate lifters. With three training days, you'll engage in a variety of exercises targeting major muscle groups, including chest, back, shoulders, and legs, utilizing both free weights and machines. Each session is crafted to maximize muscle growth and strength, featuring compound movements like the Incline Bench Press and Hang Power Clean, along with isolation exercises for optimal results. Get ready to push your limits and build the physique you've always wanted!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Jan 26, 2026 04:56
  • Last Edited
    Jan 26, 2026 05:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Front Delts
12.8%
Upper Back
10.7%
Chest
9.2%
Biceps
7.1%
Glutes
7.1%
Quadriceps
7.1%
Lats
6.1%
Middle Delts
5.1%
Rear Delts
4.6%
Hamstrings
4.1%
Olympic
3.1%
Lower Back
2.6%
Forearms
2%
Calves
2%
Abs
1%
Abductors
1%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Chest Press (Machine)
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
3
Dip (Bodyweight)
1
1
6 reps
4 reps
RPE 10
RPE 10
4
Lat Pulldown
1
1
6 reps
11 reps
RPE 10
RPE 9
5
Single Arm Iso Row
1
1
11 reps
7 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
6.5 reps
4 reps
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
6 reps
4 reps
11 reps
RPE 9
RPE 9.5
RPE 8.5
3
Lateral Raise (Machine)
1
2
6 reps
7 reps
RPE 9.5
RPE 9.5
4
Tricep Pushdown (Cable)
2
1
8 reps
6 reps
RPE 9.5
RPE 9.5
5A
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 9.5
RPE 9.5
6A
Wide Grip Pull-Up
2
4 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
8
Preacher Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
2
3 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9.5
5
Calf Raise (Leg Press)
2
20 reps
RPE 9.5
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
5 Reps
@9.5
@9.5
@9.5
2
Incline Chest Press (Machine)
1 Set
1 Set
7 Reps
5 Reps
@9.5
@9.5
3
Dip (Bodyweight)
1 Set
1 Set
6 Reps
4 Reps
@10
@10
4
Lat Pulldown
1 Set
1 Set
6 Reps
11 Reps
@10
@9
5
Single Arm Iso Row
1 Set
1 Set
11 Reps
7 Reps
@9.5
@10
Day 2
1
Seated Military Press (Barbell)
1 Set
1 Set
6.5 Reps
4 Reps
@10
@10
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
6 Reps
4 Reps
11 Reps
@9
@9.5
@8.5
3
Lateral Raise (Machine)
1 Set
2 Sets
6 Reps
7 Reps
@9.5
@9.5
4
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
6 Reps
@9.5
@9.5
5A
Dip (Bodyweight)
1 Set
1 Set
5 Reps
4 Reps
@9.5
@9.5
6A
Wide Grip Pull-Up
2 Sets
4 Reps
@9.5
7
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
6 Reps
@9.5
@9.5
8
Preacher Curl (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@9.5
Day 3
1
Hang Power Clean
1 Set
2 Sets
3 Reps
4 Reps
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
6 Reps
@9.5
@9.5
3
Leg Press
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
4
Leg Extension
1 Set
2 Sets
8 Reps
8 Reps
@8
@9.5
5
Calf Raise (Leg Press)
2 Sets
20 Reps
@9.5