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Coach Jack

by Jack W.

Program Description

Ästhetischer Ansatz + Fortschrittsmessung anhand von Bankdrücken sowie Kniebeugen. Frequenz: 3x die Woche im Wechsel (A➟B➟A / B➟A➟B), A = Quads / Glutes, Upper pull; B = Upper focus + Hamstrings Pausen: bis du erholt bist (90s+) Cardio / NEAT: 10k Schritte / Tag LISS (Low-Intensity Steady State / low impact cardio) : 60-70% der max. Herzfrequenz (~120-140bpm) nach dem Training für 30-45 min Laufband mit 8-10% Steigung ➟ gehen oder liege- / sitzendes Fahrrad.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 06, 2025 06:25
  • Last Edited
    Jun 18, 2025 12:50

Summary

Unlock your potential with Coach Jack, a focused 6-week program designed to enhance your strength and muscle definition through targeted workouts. Train three times a week with a balanced mix of lower and upper body exercises, including barbell squats, bench presses, and Romanian deadlifts. This program is perfect for those looking to build powerful quads and glutes while also developing a strong upper body. Get ready to push your limits and transform your physique in just a few short weeks!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4-8 Reps
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@9
3
Single Leg Press
2 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
5-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
5-10 Reps
@10
6
Cable Crunch
3 Sets
8-12 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@9
3
Lat Pulldown
3 Sets
5-10 Reps
@10
4
Hamstring Curl
3 Sets
5-10 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
@10
6
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
4-8 Reps
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@9
3
Single Leg Press
2 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
5-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
5-10 Reps
@10
6
Cable Crunch
3 Sets
8-12 Reps
@10