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JR Custom

by Joseph Ricci
1 athletes joined

Program Description

Arm and shoulder / chest and back split for strength and muscle growth

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 01, 2025 11:16
  • Last Edited
    Jun 18, 2025 12:16

Summary

Unlock your strength with the JR Custom program, a comprehensive 12-week training plan designed for serious lifters. With five days of focused workouts each week, you'll tackle essential lifts like the Overhead Press, Bench Press, and various bicep curls, all tailored to build muscle and enhance your performance. This program emphasizes compound movements and isolation exercises, ensuring a balanced approach to strength training. Gear up to elevate your fitness game and achieve your goals in just three months!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
4 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
4
Overhead Tricep Extension (Dumbbell)
3 Sets
-
5
Tricep Pushdown (Cable)
3 Sets
-
Day 3
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
4 Sets
-
3
Dip (Bodyweight)
2 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Incline Curl (Dumbbell)
3 Sets
-
6
Bicep Curl (Cable)
2 Sets
-
Day 2
1
Squat (Barbell)
4 Sets
-
2
Pull-Up (Weighted)
4 Sets
-
3
Lat Pulldown (Close Grip)
3 Sets
-
4
Upright Row (Barbell)
4 Sets
-
5
Barbell Row
3 Sets
-
6
Face Pull
3 Sets
-
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Overhead Tricep Extension (Cable)
3 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-
5
Hammer Curl
3 Sets
-
6
Face Pull
3 Sets
-
Day 5
1
Squat (Barbell)
3 Sets
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Upright Row (Dumbbell)
3 Sets
-
4
Bicep Curl (Cable)
3 Sets
-
5
Chest Supported Row (Machine)
3 Sets
-