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JR Summer Finish

by Joseph R.

Program Description

Quick weight training sessions to get in and out and remain consistent in the weight room

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 31, 2025 05:16
  • Last Edited
    Jul 31, 2025 05:24
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Shrug (Dumbbell)
4
15 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Shrug (Dumbbell)
4
15 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Shrug (Dumbbell)
4
15 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Shrug (Dumbbell)
4
15 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Shrug (Dumbbell)
4
15 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Shrug (Dumbbell)
4
15 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Machine)
3
20 reps
-
4
Tricep press
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Machine)
3
20 reps
-
4
Tricep press
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Machine)
3
20 reps
-
4
Tricep press
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Machine)
3
20 reps
-
4
Tricep press
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Machine)
3
20 reps
-
4
Tricep press
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Machine)
3
20 reps
-
4
Tricep press
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
4
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
4
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
4
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
4
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
4
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
4
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bent Over Row (Barbell)
4 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Shrug (Dumbbell)
3 Sets
15 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Face Pull
2 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Chest Fly (Machine)
2 Sets
15 Reps
-
Day 3
1
Barbell Row
4 Sets
8 Reps
-
2
Shrug (Dumbbell)
4 Sets
15 Reps
-
3
Face Pull
3 Sets
12 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
3
Lateral Raise (Machine)
3 Sets
20 Reps
-
4
Tricep press
3 Sets
15 Reps
-
5
Chest Fly (Machine)
3 Sets
12 Reps
-
Day 5
1
Hip Thrust (Machine)
4 Sets
10 Reps
-
2
Deadlift (Barbell)
4 Sets
10 Reps
-
3
Leg Press (45 Degrees)
4 Sets
15 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-