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JN Essentials 4x

by Ash W.
1 athletes joined

Program Description

Novice

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 02, 2025 04:52
  • Last Edited
    Jun 02, 2025 10:24
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
3
Shoulder Press (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Seated Row (Cable)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 10
RPE 5
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
3
Shoulder Press (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Seated Row (Cable)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 10
RPE 5
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
3
Shoulder Press (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Seated Row (Cable)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 10
RPE 5
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
3
Shoulder Press (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Seated Row (Cable)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 10
RPE 5
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 10
RPE 5
3
Calf Raise (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Abs Crunch (Machine)
1
2
1 reps
1 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 10
RPE 5
3
Calf Raise (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Abs Crunch (Machine)
1
2
1 reps
1 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 10
RPE 5
3
Calf Raise (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Abs Crunch (Machine)
1
2
1 reps
1 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 10
RPE 5
3
Calf Raise (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Abs Crunch (Machine)
1
2
1 reps
1 reps
RPE 7
RPE 10
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
2
Shoulder Press (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 7
RPE 10
6
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
2
Shoulder Press (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 7
RPE 10
6
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
2
Shoulder Press (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 7
RPE 10
6
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
2
Shoulder Press (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 7
RPE 10
6
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
2
Leg Press
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
3
Leg Extension
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 10
5
Abs Crunch (Machine)
1
2
1 reps
1 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
2
Leg Press
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
3
Leg Extension
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 10
5
Abs Crunch (Machine)
1
2
1 reps
1 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
2
Leg Press
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
3
Leg Extension
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 10
5
Abs Crunch (Machine)
1
2
1 reps
1 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
2
Leg Press
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
3
Leg Extension
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 10
5
Abs Crunch (Machine)
1
2
1 reps
1 reps
RPE 7
RPE 10
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
10 Reps
@5
@7
@8
@9
@10
2
Lat Pulldown
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@5
@7
@10
3
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@7
@10
4
Seated Row (Cable)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7
@10
@5
5
Skull Crusher (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7
@10
6
Bicep Curl (EZ Bar)
1 Set
2 Sets
12 Reps
12 Reps
@7
@10
Day 2
1
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
10 Reps
@5
@7
@8
@9
@9
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@10
@5
3
Calf Raise (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@7
@10
4
Abs Crunch (Machine)
1 Set
2 Sets
1 Reps
1 Reps
@7
@10
Day 3
No exercises added to this day
Day 4
1
Seated Row (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@5
@7
@10
2
Shoulder Press (Machine)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@5
@7
@10
3
Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@7
@10
4
Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@5
@7
@10
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7
@10
6
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@7
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@7
@10
Day 5
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@5
@7
@9
2
Leg Press
1 Set
1 Set
3 Sets
10 Reps
10 Reps
10 Reps
@5
@7
@10
3
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@7
@10
4
Calf Raise (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7
@10
5
Abs Crunch (Machine)
1 Set
2 Sets
1 Reps
1 Reps
@7
@10
Day 6
No exercises added to this day
Day 7
No exercises added to this day