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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 18, 2025 08:24

Summary

Experience a comprehensive 4-week training journey with JN Essentials 4x, designed to challenge your strength and build endurance. This program features 7 days of workouts each week, focusing on key muscle groups through a mix of free weights and machine exercises. Target your chest, back, shoulders, arms, and legs with carefully structured sets that progressively increase in intensity. Perfect for those ready to elevate their fitness game and achieve lasting results!
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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
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