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Jake Zweig Lifting program 8/5/3

by Maddox B.
1 athletes joined

Program Description

Get strong

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 20, 2025 11:18
  • Last Edited
    Nov 20, 2025 11:52
Muscle Engagement
Front
Back
MuscleSet
Lats
14.1%
Upper Back
12.3%
Hamstrings
10.4%
Lower Back
9.1%
Glutes
9.1%
Quadriceps
7.8%
Front Delts
7.8%
Triceps
7.8%
Chest
6.5%
Middle Delts
6.5%
Biceps
6.2%
Abs
2.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
4
Barbell Row
2
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Underhand Lat Pulldown
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Single Arm Shoulder Press
2
1
8 reps
8 reps
RPE 8.5
RPE 10
7
Wide Grip Pull-Up
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8.5
RPE 10
2
Front Squat (Barbell)
2
1
5 reps
5 reps
RPE 8.5
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
4
Barbell Row
2
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Underhand Lat Pulldown
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Single Arm Shoulder Press
2
1
8 reps
8 reps
RPE 8.5
RPE 10
7
Wide Grip Pull-Up
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8.5
RPE 10
2
Front Squat (Barbell)
2
1
5 reps
5 reps
RPE 8.5
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
4
Barbell Row
2
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Underhand Lat Pulldown
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Single Arm Shoulder Press
2
1
8 reps
8 reps
RPE 8.5
RPE 10
7
Wide Grip Pull-Up
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 10
2
Front Squat (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
4
Barbell Row
2
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Underhand Lat Pulldown
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Single Arm Shoulder Press
2
1
8 reps
8 reps
RPE 8.5
RPE 10
7
Wide Grip Pull-Up
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 10
2
Front Squat (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
4
Barbell Row
2
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Underhand Lat Pulldown
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Single Arm Shoulder Press
2
1
8 reps
8 reps
RPE 8.5
RPE 10
7
Wide Grip Pull-Up
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 10
2
Front Squat (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
4
Barbell Row
2
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Underhand Lat Pulldown
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Single Arm Shoulder Press
2
1
8 reps
8 reps
RPE 8.5
RPE 10
7
Wide Grip Pull-Up
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 6.5
2
Front Squat (Barbell)
2
8 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Barbell Row
2
8 reps
RPE 6.5
5
Underhand Lat Pulldown
2
8 reps
RPE 6.5
6
Single Arm Shoulder Press
2
8 reps
RPE 6.5
7
Wide Grip Pull-Up
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6.5
2
Front Squat (Barbell)
2
5 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Barbell Row
2
8 reps
RPE 6.5
5
Underhand Lat Pulldown
2
8 reps
RPE 6.5
6
Single Arm Shoulder Press
2
8 reps
RPE 6.5
7
Wide Grip Pull-Up
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6.5
2
Front Squat (Barbell)
2
5 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Barbell Row
2
8 reps
RPE 6.5
5
Underhand Lat Pulldown
2
8 reps
RPE 6.5
6
Single Arm Shoulder Press
2
8 reps
RPE 6.5
7
Wide Grip Pull-Up
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 6.5
2
Front Squat (Barbell)
2
3 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Barbell Row
2
8 reps
RPE 6.5
5
Underhand Lat Pulldown
2
8 reps
RPE 6.5
6
Single Arm Shoulder Press
2
8 reps
RPE 6.5
7
Wide Grip Pull-Up
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 6.5
2
Front Squat (Barbell)
2
3 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Barbell Row
2
8 reps
RPE 6.5
5
Underhand Lat Pulldown
2
8 reps
RPE 6.5
6
Single Arm Shoulder Press
2
8 reps
RPE 6.5
7
Wide Grip Pull-Up
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 6.5
2
Front Squat (Barbell)
2
3 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Barbell Row
2
8 reps
RPE 6.5
5
Underhand Lat Pulldown
2
8 reps
RPE 6.5
6
Single Arm Shoulder Press
2
8 reps
RPE 6.5
7
Wide Grip Pull-Up
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
4
Barbell Row
2
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Underhand Lat Pulldown
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Single Arm Shoulder Press
2
1
8 reps
8 reps
RPE 8.5
RPE 10
7
Wide Grip Pull-Up
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8.5
RPE 10
2
Front Squat (Barbell)
2
1
5 reps
5 reps
RPE 8.5
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
4
Barbell Row
2
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Underhand Lat Pulldown
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Single Arm Shoulder Press
2
1
8 reps
8 reps
RPE 8.5
RPE 10
7
Wide Grip Pull-Up
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8.5
RPE 10
2
Front Squat (Barbell)
2
1
5 reps
5 reps
RPE 8.5
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
4
Barbell Row
2
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Underhand Lat Pulldown
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Single Arm Shoulder Press
2
1
8 reps
8 reps
RPE 8.5
RPE 10
7
Wide Grip Pull-Up
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 10
2
Front Squat (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
4
Barbell Row
2
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Underhand Lat Pulldown
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Single Arm Shoulder Press
2
1
8 reps
8 reps
RPE 8.5
RPE 10
7
Wide Grip Pull-Up
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 10
2
Front Squat (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
4
Barbell Row
2
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Underhand Lat Pulldown
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Single Arm Shoulder Press
2
1
8 reps
8 reps
RPE 8.5
RPE 10
7
Wide Grip Pull-Up
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 10
2
Front Squat (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
4
Barbell Row
2
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Underhand Lat Pulldown
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Single Arm Shoulder Press
2
1
8 reps
8 reps
RPE 8.5
RPE 10
7
Wide Grip Pull-Up
1
50 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
2
Front Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8.5
4
Barbell Row
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
5
Underhand Lat Pulldown
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
6
Single Arm Shoulder Press
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
7
Wide Grip Pull-Up
1 Set
50 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
2
Front Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8.5
4
Barbell Row
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
5
Underhand Lat Pulldown
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
6
Single Arm Shoulder Press
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
7
Wide Grip Pull-Up
1 Set
50 Reps
-
Day 2
1
Bench Press (Barbell)
2 Sets
8 Reps
@6.5
2
Front Squat (Barbell)
2 Sets
8 Reps
@6.5
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@6.5
4
Barbell Row
2 Sets
8 Reps
@6.5
5
Underhand Lat Pulldown
2 Sets
8 Reps
@6.5
6
Single Arm Shoulder Press
2 Sets
8 Reps
@6.5
7
Wide Grip Pull-Up
1 Set
25 Reps
-