All LevelsFree

Full Body Jacked

Jimbo· May 2025

iOS & Android

Overview

Length

17 weeks

Days / week

3 days

Level

Beginner, Intermediate, Advanced

Goal

Muscle, Women's, Strength

Equipment

Full Gym

Session length

70 min

This is a 3-day, full body program with high volume, high frequency, and a slightly higher focus on the upper body. Compound reps decrease over the program while weight increases. Weeks 7 and 14 are deloads. Week 17 is when you can max if you want. To cut down on time we're going to be using supersets. The first and second supersets will typically have your heavier lifts while the third and fourth have more "aesthetics" focus. Rest as long as necessary without going overboard. Generally speaking, I stick to 2-3 minutes for the first two supersets and 60-90 seconds for the last two supersets. Sessions take 60-80 minutes. 60 with little rest and a bit of hustle and 80 minutes if you're resting a bit longer and not rushing. I typically hit 70-75 minutes. Lifts with RPE listed simply designate that the last set is AMRAP. If you hit the target rep count, up the weight next time. If not, don’t. The last couple supersets typically use a 3-5 x 8-12 progression scheme. If you successfully do 3 sets of 8 for a lift, do 4 sets next time, and then 5 sets the time after that. Then do 3x9, 4x9, 5x9, 3x10, 4x10, etc. Once you successfully hit 5x12, up the weight and drop back to 3x8. Repeat the process. This is designed to be a M/W/F or Tu/Th/Sa split (or some variation thereof). If you're looking to improve your work capacity and GPP, then doing lighter work on your off days is encouraged. Easy runs, cycling, incline walking, etc. Add forearms and calves at the end of each day if you’d like or do them on your off days. They can handle high frequency and recover quickly without impacting your lifts the next day. Swap out exercises as needed, just be smart about it. Don’t like hip thrusts? Swap out for a glute-focused lift. Don’t like all of the horizontal rowing? Swap the vertical and horizontal around. Some supersets are structured inconveniently for your gym? Swap things around. Just make sure you’re not working the same muscles in a single superset. At the end of the program take your new numbers and start over at week 1.

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

11.3%

Glutes

10.9%

Hamstrings

9.9%

Front Delts

9.6%

Middle Delts

Quadriceps

Biceps

7.8%

Upper Back

6.3%

Chest

5.9%

Lats

5.5%

Abs

Lower Back

Abductors

2.7%

Forearms

2.5%

Rear Delts

2.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Barbell)	4	5 reps	@7
		1	10 reps	@9
1B	Leg Press (45 Degrees)	4	7 reps	@6
		1	14 reps	@9
Superset
2A	Seated Row (Machine)	3	10 reps	@7
		1	12 reps	@9
2B	Romanian Deadlift (Trap Bar)	4	5 reps	@6
		1	10 reps	@9
Superset
3A	Hip Thrust (Barbell)	3	10 reps	@7
		1	12 reps	@9
3B	Hammer Curl (Dumbbell)	3	8 reps	—
Superset
4A	Lateral Raise (Machine)	3	8 reps	—
4B	Overhead Tricep Extension (Cable)	3	8 reps	—

#	Exercise	Sets	Reps	Load
Superset
1A	Hack Squat	4	5 reps	@6
		1	10 reps	@9
1B	Chest Fly (Cable)	3	10 reps	@8
		1	12 reps	@9
Superset
2A	Overhead Press (Barbell)	4	5 reps	@7
		1	10 reps	@9
2B	Wide Grip Lat Pulldown	3	7 reps	@6
		1	14 reps	@9
Superset
3A	Hip Abductor (Machine)	3	8 reps	—
3B	Bicep Curl (EZ Bar)	3	8 reps	—
Superset
4A	Lying Side Lateral Raise	3	8 reps	—
4B	Tricep Pushdown (Cable)	3	8 reps	—

#	Exercise	Sets	Reps	Load
Superset
1A	Bent Over Row (Barbell)	4	5 reps	@7
		1	10 reps	@9
1B	Leg Extension	3	10 reps	@7
		1	12 reps	@9
Superset
2A	Incline Bench Press (Barbell)	4	7 reps	@6
		1	14 reps	@9
2B	Leg Curl	3	10 reps	@7
		1	12 reps	@9
Superset
3A	Hip Thrust (Barbell)	4	5 reps	@7
		1	10 reps	@9
3B	Bayesian Curl	3	8 reps	—
Superset
4A	Lateral Raise (Cable)	3	8 reps	—
4B	Skull Crusher (Dumbbell)	3	8 reps	—

Weeks 2–17 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Full Body Jacked is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 17 weeks are fully unlocked.

This program is built around a full 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 70 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.

Full Body Jacked is structured around 3 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 17 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Full Body Jacked 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.

Get started

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