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Tims Easy Plan To Get Jacked

by xavier A.
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Program Description

1

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 21, 2025 04:12
  • Last Edited
    Jun 18, 2025 08:48

Summary

Transform your physique with Tim's Easy Plan to Get Jacked, a comprehensive 16-week program designed for those ready to build muscle and strength. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, including bench presses, squats, and pull-ups, ensuring a full-body workout that targets all major muscle groups. With a focus on progressive overload and proper technique, this program is perfect for lifters of all levels looking to achieve impressive gains without overwhelming complexity. Get ready to push your limits and see real 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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Pushdown Rope
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Pull-Up (Assisted)
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Push Up
3 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Pushdown Rope
3 Sets
10 Reps
-