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Liams training plan to become jacked

by Liam W.
1 athletes joined

Program Description

Get ready to transform your physique with Liam's 2-week training plan designed to help you get jacked! This intensive program spans 14 days, focusing on a blend of strength-building exercises and targeted muscle work. Each day features a variety of compound and isolation movements, including barbell squats, deadlifts, and bench presses, alongside accessory work for optimal hypertrophy. Follow along with video demonstrations to ensure proper form and maximize your gains. Whether you're a beginner or an experienced lifter, this plan will push your limits and elevate your training game!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 30, 2026 07:15
  • Last Edited
    Feb 04, 2026 07:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Upper Back
10%
Front Delts
9.9%
Quadriceps
9.2%
Hamstrings
9.2%
Glutes
8.1%
Chest
8.1%
Lats
7.6%
Biceps
7.1%
Abs
5.2%
Rear Delts
3.3%
Adductors
2.2%
Lower Back
1.9%
Other
1.6%
Forearms
1.6%
Middle Delts
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Squat (Barbell)
3
6 reps
1%
3
Squat (Barbell)
1
1
5 reps
5 reps
60%
80%
4
Squat (Barbell)
1
3 reps
95%
5
Squat (Barbell)
2
4 reps
80%
6
Leg Extension
2
100 reps
RPE 10
7
Leg Curl
2
100 reps
RPE 10
8
Single Arm Pushdown
1
10 reps
RPE 7
9
Single Arm Pushdown
3
8 reps
RPE 9
10A
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
10B
Hammer Curl (Dumbbell)
1
10 reps
RPE 10
10C
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
11
Repeat Everying Again
1
-
12
Single Arm Overhead Tricep Extension
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Squat (Barbell)
3
6 reps
1%
3
Squat (Barbell)
1
1
5 reps
5 reps
60%
80%
4
Squat (Barbell)
1
3 reps
95%
5
Squat (Barbell)
2
4 reps
80%
6
Leg Extension
2
100 reps
RPE 10
7
Leg Curl
2
100 reps
RPE 10
8
Single Arm Pushdown
1
10 reps
RPE 7
9
Single Arm Pushdown
3
8 reps
RPE 9
10A
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
10B
Hammer Curl (Dumbbell)
1
10 reps
RPE 10
10C
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
11
Repeat Everying Again
1
-
12
Single Arm Overhead Tricep Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
10 reps
40%
2
Bent Over Row (Barbell)
1
8 reps
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Lat Pulldown
1
10 reps
RPE 6
5
Lat Pulldown
3
8 reps
RPE 9
6
Lat Pulldown
1
10 reps
RPE 10
7
Deadlift (Barbell)
1
5 reps
60%
8
Deadlift (Barbell)
1
5 reps
RPE 9
9
Deadlift (Barbell)
2
3 reps
RPE 9
10
Deadlift (Barbell)
3
5 reps
RPE 9
11
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
12
Single Arm Row (Dumbbell)
1
10 reps
RPE 10
13
Front Raise
1
10 reps
RPE 6
14
Front Raise
3
8 reps
RPE 9
15
Lateral Raise (Cable)
3
8 reps
RPE 8
16
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
17
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
10 reps
40%
2
Bent Over Row (Barbell)
1
8 reps
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Lat Pulldown
1
10 reps
RPE 6
5
Lat Pulldown
3
8 reps
RPE 9
6
Lat Pulldown
1
10 reps
RPE 10
7
Deadlift (Barbell)
1
5 reps
60%
8
Deadlift (Barbell)
1
5 reps
RPE 9
9
Deadlift (Barbell)
2
3 reps
RPE 9
10
Deadlift (Barbell)
3
5 reps
RPE 9
11
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
12
Single Arm Row (Dumbbell)
1
10 reps
RPE 10
13
Front Raise
1
10 reps
RPE 6
14
Front Raise
3
8 reps
RPE 9
15
Lateral Raise (Cable)
3
8 reps
RPE 8
16
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
17
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
10 reps
RPE 6
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 8
4
Bench Press (Dumbbell)
3
6 reps
RPE 8
5
Single Arm Pushdown
1
10 reps
RPE 7
6
Single Arm Pushdown
3
8 reps
RPE 9
7A
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
10 reps
RPE 10
7C
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
8
Repeat Everying Again
1
-
9
Single Arm Overhead Tricep Extension
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
10 reps
RPE 6
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 8
4
Bench Press (Dumbbell)
3
6 reps
RPE 8
5
Single Arm Pushdown
1
10 reps
RPE 7
6
Single Arm Pushdown
3
8 reps
RPE 9
7A
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
10 reps
RPE 10
7C
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
8
Repeat Everying Again
1
-
9
Single Arm Overhead Tricep Extension
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
10 reps
40%
2
Bent Over Row (Barbell)
1
8 reps
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Lat Pulldown
1
10 reps
RPE 6
5
Lat Pulldown
3
8 reps
RPE 9
6
Lat Pulldown
1
10 reps
RPE 10
7
Deadlift (Barbell)
1
5 reps
60%
8
Deadlift (Barbell)
1
5 reps
RPE 9
9
Deadlift (Barbell)
2
3 reps
RPE 9
10
Deadlift (Barbell)
3
5 reps
RPE 9
11
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
12
Single Arm Row (Dumbbell)
1
10 reps
RPE 10
13
Front Raise
1
10 reps
RPE 6
14
Front Raise
3
8 reps
RPE 9
15
Lateral Raise (Cable)
3
8 reps
RPE 8
16
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
17
Face Pull
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
10 reps
40%
2
Bent Over Row (Barbell)
1
8 reps
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Lat Pulldown
1
10 reps
RPE 6
5
Lat Pulldown
3
8 reps
RPE 9
6
Lat Pulldown
1
10 reps
RPE 10
7
Deadlift (Barbell)
1
5 reps
60%
8
Deadlift (Barbell)
1
5 reps
RPE 9
9
Deadlift (Barbell)
2
3 reps
RPE 9
10
Deadlift (Barbell)
3
5 reps
RPE 9
11
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
12
Single Arm Row (Dumbbell)
1
10 reps
RPE 10
13
Front Raise
1
10 reps
RPE 6
14
Front Raise
3
8 reps
RPE 9
15
Lateral Raise (Cable)
3
8 reps
RPE 8
16
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
17
Face Pull
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
10 reps
RPE 6
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 8
4
Bench Press (Dumbbell)
3
6 reps
RPE 8
5
Single Arm Pushdown
1
10 reps
RPE 7
6
Single Arm Pushdown
3
8 reps
RPE 9
7A
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
10 reps
RPE 10
7C
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
8
Repeat Everying Again
1
-
9
Single Arm Overhead Tricep Extension
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
10 reps
RPE 6
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 8
4
Bench Press (Dumbbell)
3
6 reps
RPE 8
5
Single Arm Pushdown
1
10 reps
RPE 7
6
Single Arm Pushdown
3
8 reps
RPE 9
7A
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
10 reps
RPE 10
7C
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
8
Repeat Everying Again
1
-
9
Single Arm Overhead Tricep Extension
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Squat (Barbell)
3
6 reps
1%
3
Squat (Barbell)
1
1
5 reps
5 reps
60%
80%
4
Squat (Barbell)
1
3 reps
95%
5
Squat (Barbell)
2
4 reps
80%
6
Leg Extension
2
100 reps
RPE 10
7
Leg Curl
2
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Squat (Barbell)
3
6 reps
1%
3
Squat (Barbell)
1
1
5 reps
5 reps
60%
80%
4
Squat (Barbell)
1
3 reps
95%
5
Squat (Barbell)
2
4 reps
80%
6
Leg Extension
2
100 reps
RPE 10
7
Leg Curl
2
100 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
10 reps
RPE 6
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 8
4
Bench Press (Dumbbell)
3
6 reps
RPE 8
5
Single Arm Pushdown
1
10 reps
RPE 7
6
Single Arm Pushdown
3
8 reps
RPE 9
7A
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
10 reps
RPE 10
7C
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
8
Repeat Everying Again
1
-
9
Single Arm Overhead Tricep Extension
3
8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
10 reps
RPE 6
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 8
4
Bench Press (Dumbbell)
3
6 reps
RPE 8
5
Single Arm Pushdown
1
10 reps
RPE 7
6
Single Arm Pushdown
3
8 reps
RPE 9
7A
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
10 reps
RPE 10
7C
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
8
Repeat Everying Again
1
-
9
Single Arm Overhead Tricep Extension
3
8 reps
RPE 9
Week 1
1 / 2 Weeks
Day 1
1
Stretching
1 Set
10 mins
@6
2
Squat (Barbell)
3 Sets
6 Reps
1%
3
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
60%
80%
4
Squat (Barbell)
1 Set
3 Reps
95%
5
Squat (Barbell)
2 Sets
4 Reps
80%
6
Leg Extension
2 Sets
100 Reps
@10
7
Leg Curl
2 Sets
100 Reps
@10
8
Single Arm Pushdown
1 Set
10 Reps
@7
9
Single Arm Pushdown
3 Sets
8 Reps
@9
10A
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
10B
Hammer Curl (Dumbbell)
1 Set
10 Reps
@10
10C
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
11
Repeat Everying Again
1 Set
-
12
Single Arm Overhead Tricep Extension
3 Sets
8 Reps
@9
Day 2
1
Bent Over Row (Barbell)
1 Set
10 Reps
40%
2
Bent Over Row (Barbell)
1 Set
8 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
4
Lat Pulldown
1 Set
10 Reps
@6
5
Lat Pulldown
3 Sets
8 Reps
@9
6
Lat Pulldown
1 Set
10 Reps
@10
7
Deadlift (Barbell)
1 Set
5 Reps
60%
8
Deadlift (Barbell)
1 Set
5 Reps
@9
9
Deadlift (Barbell)
2 Sets
3 Reps
@9
10
Deadlift (Barbell)
3 Sets
5 Reps
@9
11
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
12
Single Arm Row (Dumbbell)
1 Set
10 Reps
@10
13
Front Raise
1 Set
10 Reps
@6
14
Front Raise
3 Sets
8 Reps
@9
15
Lateral Raise (Cable)
3 Sets
8 Reps
@8
16
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7
17
Face Pull
3 Sets
15 Reps
@7
Day 3
1
Bench Press (Close Grip)
1 Set
10 Reps
@6
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Bench Press (Dumbbell)
3 Sets
6 Reps
@8
5
Single Arm Pushdown
1 Set
10 Reps
@7
6
Single Arm Pushdown
3 Sets
8 Reps
@9
7A
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
7B
Hammer Curl (Dumbbell)
1 Set
10 Reps
@10
7C
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
8
Repeat Everying Again
1 Set
-
9
Single Arm Overhead Tricep Extension
3 Sets
8 Reps
@9
Day 4
1
Bent Over Row (Barbell)
1 Set
10 Reps
40%
2
Bent Over Row (Barbell)
1 Set
8 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
4
Lat Pulldown
1 Set
10 Reps
@6
5
Lat Pulldown
3 Sets
8 Reps
@9
6
Lat Pulldown
1 Set
10 Reps
@10
7
Deadlift (Barbell)
1 Set
5 Reps
60%
8
Deadlift (Barbell)
1 Set
5 Reps
@9
9
Deadlift (Barbell)
2 Sets
3 Reps
@9
10
Deadlift (Barbell)
3 Sets
5 Reps
@9
11
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
12
Single Arm Row (Dumbbell)
1 Set
10 Reps
@10
13
Front Raise
1 Set
10 Reps
@6
14
Front Raise
3 Sets
8 Reps
@9
15
Lateral Raise (Cable)
3 Sets
8 Reps
@8
16
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7
17
Face Pull
3 Sets
15 Reps
@7
Day 5
1
Bench Press (Close Grip)
1 Set
10 Reps
@6
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Bench Press (Dumbbell)
3 Sets
6 Reps
@8
5
Single Arm Pushdown
1 Set
10 Reps
@7
6
Single Arm Pushdown
3 Sets
8 Reps
@9
7A
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
7B
Hammer Curl (Dumbbell)
1 Set
10 Reps
@10
7C
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
8
Repeat Everying Again
1 Set
-
9
Single Arm Overhead Tricep Extension
3 Sets
8 Reps
@9
Day 6
1
Stretching
1 Set
10 mins
@6
2
Squat (Barbell)
3 Sets
6 Reps
1%
3
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
60%
80%
4
Squat (Barbell)
1 Set
3 Reps
95%
5
Squat (Barbell)
2 Sets
4 Reps
80%
6
Leg Extension
2 Sets
100 Reps
@10
7
Leg Curl
2 Sets
100 Reps
@10
Day 7
1
Bench Press (Close Grip)
1 Set
10 Reps
@6
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Bench Press (Dumbbell)
3 Sets
6 Reps
@8
5
Single Arm Pushdown
1 Set
10 Reps
@7
6
Single Arm Pushdown
3 Sets
8 Reps
@9
7A
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
7B
Hammer Curl (Dumbbell)
1 Set
10 Reps
@10
7C
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
8
Repeat Everying Again
1 Set
-
9
Single Arm Overhead Tricep Extension
3 Sets
8 Reps
@9