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Jacobs jolly 5 day split

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Program Description

Unlock your strength with the Jacobs Jolly 5 Day Split, a dynamic workout program designed for serious lifters looking to maximize results in just one week. This comprehensive routine targets all major muscle groups through a mix of compound and isolation exercises, ensuring balanced development and muscle growth. With five days of focused training, you'll engage in essential lifts like the Bench Press, Squat, and Deadlift, complemented by machine work for precision targeting. Get ready to push your limits and achieve your fitness goals with this structured and effective program!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Jan 05, 2026 05:58
  • Last Edited
    Jan 07, 2026 03:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Front Delts
10.6%
Quadriceps
8.8%
Hamstrings
8.8%
Chest
8.2%
Glutes
7.6%
Lats
7.1%
Upper Back
7.1%
Biceps
7.1%
Abs
6.8%
Middle Delts
4.7%
Lower Back
3.2%
Forearms
3.1%
Adductors
2.4%
Rear Delts
1.2%
Calves
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
2
3 reps
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Chest Fly (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Incline Chest Press (Machine)
2
-
9
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Deadlift (Barbell)
3
3 reps
-
3
Wide Grip Lat Pulldown
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
2
-
6
hammer Preach
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Machine)
2
-
4
Chest Fly (Machine)
2
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
2
-
7
Incline Chest Press (Machine)
2
-
8
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Preacher Curl (Machine)
2
-
4
hammer Preach
2
-
5
Chest Supported Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
-
2
Squat (Barbell)
2
-
3
Deadlift (Barbell)
2
-
4
Hack Squat
2
-
5
Leg Extension
2
-
6
Calf Raise (Machine)
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
3
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
-
2
Squat (Barbell)
2 Sets
3 Reps
-
3
Single Arm Tricep Extension (Cable)
2 Sets
-
4
Lateral Raise (Machine)
2 Sets
-
5
Leg Extension
2 Sets
-
6
Chest Fly (Machine)
2 Sets
-
7
Tricep Pushdown (Cable)
2 Sets
-
8
Incline Chest Press (Machine)
2 Sets
-
9
Shoulder Press (Machine)
2 Sets
-
Day 2
1
Hamstring Curl
2 Sets
-
2
Deadlift (Barbell)
3 Sets
3 Reps
-
3
Wide Grip Lat Pulldown
2 Sets
-
4
T-Bar Row
2 Sets
-
5
Chest Supported Row (Machine)
2 Sets
-
6
hammer Preach
2 Sets
-
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
-
2
Single Arm Tricep Extension (Cable)
2 Sets
-
3
Lateral Raise (Machine)
2 Sets
-
4
Chest Fly (Machine)
2 Sets
-
5
Tricep Pushdown (Cable)
1 Set
-
6
Shoulder Press (Machine)
2 Sets
-
7
Incline Chest Press (Machine)
2 Sets
-
8
Abs Crunch (Machine)
3 Sets
-
Day 4
1
Wide Grip Lat Pulldown
2 Sets
-
2
T-Bar Row
2 Sets
-
3
Preacher Curl (Machine)
2 Sets
-
4
hammer Preach
2 Sets
-
5
Chest Supported Row (Machine)
2 Sets
-
Day 5
1
Hamstring Curl
2 Sets
-
2
Squat (Barbell)
2 Sets
-
3
Deadlift (Barbell)
2 Sets
-
4
Hack Squat
2 Sets
-
5
Leg Extension
2 Sets
-
6
Calf Raise (Machine)
2 Sets
-
7
Hip Adductor (Machine)
2 Sets
-
8
Abs Crunch (Machine)
3 Sets
-