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JAM'Z FLEXIBLE 3-5 DAY SPLIT

by jordan M.

Program Description

5 DAYS PER WEEK RUN TEMPLATE AS PROGRAMED 4 DAYS PER WEEK(UPPER BODY 1-LOWER 1/BACK-UPPER BODY 2-LOWER 2) 3 DAYS PER WEEK (UPPER BODY 1 - LOWER 2 - UPPER 2)

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 12, 2025 04:20
  • Last Edited
    May 12, 2025 05:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
9 reps
75%
1B
T-Bar Row
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
2B
LYING BICEP CURL
4
15-20 reps
RPE 8
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3C
Bench Press (Close Grip)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
7 reps
80%
1B
T-Bar Row
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
2B
LYING BICEP CURL
4
15-20 reps
RPE 8
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3C
Bench Press (Close Grip)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
85%
1B
T-Bar Row
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
2B
LYING BICEP CURL
4
15-20 reps
RPE 8
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3C
Bench Press (Close Grip)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
90%
1B
T-Bar Row
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
2B
LYING BICEP CURL
4
15-20 reps
RPE 8
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3C
Bench Press (Close Grip)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
5
15-20 reps
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
2A
Leg Curl
1
3
20 reps
10 reps
RPE 9
RPE 9
2B
Leg Extension
1
3
20 reps
10 reps
RPE 9
RPE 9
3A
Hack Squat
3
8-12 reps
RPE 9
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Seated Row (Cable)
3
8-12 reps
RPE 9
4B
Kelso Shrug
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
5
15-20 reps
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
2A
Leg Curl
1
3
20 reps
10 reps
RPE 9
RPE 9
2B
Leg Extension
1
3
20 reps
10 reps
RPE 9
RPE 9
3A
Hack Squat
3
8-12 reps
RPE 9
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Seated Row (Cable)
3
8-12 reps
RPE 9
4B
Kelso Shrug
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
5
15-20 reps
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
2A
Leg Curl
1
3
20 reps
10 reps
RPE 9
RPE 9
2B
Leg Extension
1
3
20 reps
10 reps
RPE 9
RPE 9
3A
Hack Squat
3
8-12 reps
RPE 9
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Seated Row (Cable)
3
8-12 reps
RPE 9
4B
Kelso Shrug
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
5
15-20 reps
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
2A
Leg Curl
1
3
20 reps
10 reps
RPE 9
RPE 9
2B
Leg Extension
1
3
20 reps
10 reps
RPE 9
RPE 9
3A
Hack Squat
3
8-12 reps
RPE 9
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Seated Row (Cable)
3
8-12 reps
RPE 9
4B
Kelso Shrug
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
1B
Seated Row (Cable)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3A
Bicep Curl (Machine)
6
15-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
6
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
1B
Seated Row (Cable)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3A
Bicep Curl (Machine)
6
15-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
6
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
1B
Seated Row (Cable)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3A
Bicep Curl (Machine)
6
15-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
6
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
1B
Seated Row (Cable)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3A
Bicep Curl (Machine)
6
15-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
6
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
75%
2
Deadlift (Barbell)
2
9 reps
75%
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
3B
Hip Abductor (Machine)
2
20 reps
RPE 9
3C
Hip Adductor (Machine)
2
20 reps
RPE 9
4A
Leg Press
3
12-15 reps
RPE 9
4B
Calf Raise (Leg Press)
3
20 reps
RPE 9
4C
Calf Raise (Leg Press)
3
20 reps
RPE 9
4D
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
80%
2
Deadlift (Barbell)
2
7 reps
80%
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
3B
Hip Abductor (Machine)
2
20 reps
RPE 9
3C
Hip Adductor (Machine)
2
20 reps
RPE 9
4A
Leg Press
3
12-15 reps
RPE 9
4B
Calf Raise (Leg Press)
3
20 reps
RPE 9
4C
Calf Raise (Leg Press)
3
20 reps
RPE 9
4D
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Deadlift (Barbell)
2
5 reps
85%
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
3B
Hip Abductor (Machine)
2
20 reps
RPE 9
3C
Hip Adductor (Machine)
2
20 reps
RPE 9
4A
Leg Press
3
12-15 reps
RPE 9
4B
Calf Raise (Leg Press)
3
20 reps
RPE 9
4C
Calf Raise (Leg Press)
3
20 reps
RPE 9
4D
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Deadlift (Barbell)
2
3 reps
90%
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
3B
Hip Abductor (Machine)
2
20 reps
RPE 9
3C
Hip Adductor (Machine)
2
20 reps
RPE 9
4A
Leg Press
3
12-15 reps
RPE 9
4B
Calf Raise (Leg Press)
3
20 reps
RPE 9
4C
Calf Raise (Leg Press)
3
20 reps
RPE 9
4D
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
15-20 reps
8-12 reps
RPE 9
RPE 9
2A
Dip (Bodyweight)
3
AMRAP
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
3B
Chest Fly (Cable)
3
12-15 reps
RPE 9
4A
Hammer Curl (Cable)
4
15-20 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 9
4C
Lateral Raise (Cable)
4
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
15-20 reps
8-12 reps
RPE 9
RPE 9
2A
Dip (Bodyweight)
3
AMRAP
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
3B
Chest Fly (Cable)
3
12-15 reps
RPE 9
4A
Hammer Curl (Cable)
4
15-20 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 9
4C
Lateral Raise (Cable)
4
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
15-20 reps
8-12 reps
RPE 9
RPE 9
2A
Dip (Bodyweight)
3
AMRAP
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
3B
Chest Fly (Cable)
3
12-15 reps
RPE 9
4A
Hammer Curl (Cable)
4
15-20 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 9
4C
Lateral Raise (Cable)
4
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
15-20 reps
8-12 reps
RPE 9
RPE 9
2A
Dip (Bodyweight)
3
AMRAP
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
3B
Chest Fly (Cable)
3
12-15 reps
RPE 9
4A
Hammer Curl (Cable)
4
15-20 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 9
4C
Lateral Raise (Cable)
4
15-20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
9 Reps
75%
1B
T-Bar Row
3 Sets
8-12 Reps
@9
2A
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9
2B
LYING BICEP CURL
4 Sets
15-20 Reps
@8
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
3B
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@9
3C
Bench Press (Close Grip)
3 Sets
AMRAP
@10
Day 2
1A
Standing Calf Raise
5 Sets
15-20 Reps
@9
1B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@9
@9
@9
@9
2A
Leg Curl
1 Set
3 Sets
20 Reps
10 Reps
@9
@9
2B
Leg Extension
1 Set
3 Sets
20 Reps
10 Reps
@9
@9
3A
Hack Squat
3 Sets
8-12 Reps
@9
3B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
4A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4B
Kelso Shrug
3 Sets
AMRAP
@9
Day 3
1A
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15-20 Reps
8-12 Reps
@9
@9
1B
Seated Row (Cable)
1 Set
3 Sets
15-20 Reps
8-12 Reps
@9
@9
2A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
3A
Bicep Curl (Machine)
6 Sets
15-20 Reps
@9
3B
Tricep Pushdown (Cable)
6 Sets
15-20 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
9 Reps
75%
2
Deadlift (Barbell)
2 Sets
9 Reps
75%
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@9
3B
Hip Abductor (Machine)
2 Sets
20 Reps
@9
3C
Hip Adductor (Machine)
2 Sets
20 Reps
@9
4A
Leg Press
3 Sets
12-15 Reps
@9
4B
Calf Raise (Leg Press)
3 Sets
20 Reps
@9
4C
Calf Raise (Leg Press)
3 Sets
20 Reps
@9
4D
Calf Raise (Leg Press)
3 Sets
20 Reps
@9
Day 5
1
Shoulder Press (Machine)
1 Set
2 Sets
15-20 Reps
8-12 Reps
@9
@9
2A
Dip (Bodyweight)
3 Sets
AMRAP
@9
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
3A
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
@9
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
4A
Hammer Curl (Cable)
4 Sets
15-20 Reps
@9
4B
Tricep Rope Push Down (Cable)
4 Sets
15-20 Reps
@9
4C
Lateral Raise (Cable)
4 Sets
15-20 Reps
@9