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Josh program

by Joshua Renz
1 athletes joined

Program Description

Embark on a transformative 5-week journey with the Josh program, designed for dedicated lifters ready to elevate their strength and conditioning. This comprehensive plan spans 15 workout days, focusing on compound movements like the Bench Press, Squat, and Deadlift, complemented by targeted accessory work. Each session is structured to maximize muscle engagement and promote growth, ensuring you build a balanced physique. Get ready to push your limits and achieve your fitness goals with a program that combines intensity and variety!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 19, 2025 06:30
  • Last Edited
    Oct 24, 2025 10:15

Summary

The Josh Program is a comprehensive 5-week strength training plan designed for those looking to build muscle and enhance overall fitness. Committing just 3 days a week, you'll engage in a variety of compound and isolation exercises, including the Bench Press, Deadlift, and Seated Row, targeting all major muscle groups. This program balances intensity and volume, ensuring you push your limits while allowing for recovery. Get ready to transform your physique and elevate your strength with structured workouts tailored for real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Chest
12%
Front Delts
9.7%
Biceps
9.7%
Hamstrings
7.6%
Quadriceps
7.4%
Middle Delts
6.9%
Lats
6.2%
Upper Back
6.2%
Abs
5.8%
Glutes
5.8%
Calves
3.5%
Adductors
1.8%
Lower Back
1.4%
Forearms
1.4%
Rear Delts
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Abs
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Abs
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Abs
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Abs
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Abs
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Abs
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Abs
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Abs
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Abs
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Abs
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Calf Raise (Machine)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
6
Abs
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Calf Raise (Machine)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
6
Abs
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Calf Raise (Machine)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
6
Abs
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Calf Raise (Machine)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
6
Abs
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Calf Raise (Machine)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
6
Abs
1
1 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
4
Seated Hamstring Curl
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Abs
1 Set
10 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Chest Fly (Machine)
3 Sets
10 Reps
-
4
Calf Raise (Machine)
3 Sets
10 Reps
-
5
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Abs
1 Set
1 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
3
Chest Press (Machine)
3 Sets
10 Reps
-
4
Seated Dip (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Abs
1 Set
1 Reps
-