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Jacked As A Rebba On A Tuesday

by Menachem O.

Program Description

An intermediate well rounded program, that works every important muscle group till failure .

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 20, 2024 08:20
  • Last Edited
    Jun 18, 2025 11:26

Summary

Unleash your strength with "Jacked As A Rebba On A Tuesday," an 8-week program designed for serious lifters looking to maximize their gains. Committing just 4 days a week, you'll tackle a variety of compound and isolation exercises, including barbell deadlifts, cable tricep extensions, and incline bench presses, ensuring a balanced approach to building muscle and strength. Each session is crafted to challenge you, pushing your limits while focusing on key muscle groups. Get ready to transform your physique and elevate your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Tricep Extension (Cable)
2
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Tricep Extension (Cable)
2
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Tricep Extension (Cable)
2
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Tricep Extension (Cable)
2
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Tricep Extension (Cable)
2
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Tricep Extension (Cable)
2
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Tricep Extension (Cable)
2
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Tricep Extension (Cable)
2
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Lat Pulldown
3
-
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Lat Pulldown
3
-
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Lat Pulldown
3
-
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Lat Pulldown
3
-
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Lat Pulldown
3
-
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Lat Pulldown
3
-
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Lat Pulldown
3
-
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Lat Pulldown
3
-
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Lying Rear Lateral Raise
3
8 reps
RPE 9.5
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Lying Rear Lateral Raise
3
8 reps
RPE 9.5
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Lying Rear Lateral Raise
3
8 reps
RPE 9.5
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Lying Rear Lateral Raise
3
8 reps
RPE 9.5
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Lying Rear Lateral Raise
3
8 reps
RPE 9.5
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Lying Rear Lateral Raise
3
8 reps
RPE 9.5
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Lying Rear Lateral Raise
3
8 reps
RPE 9.5
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Lying Rear Lateral Raise
3
8 reps
RPE 9.5
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Tricep Extension (Cable)
2 Sets
8 Reps
@8.5
3
Lateral Raise (Cable)
3 Sets
-
4
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
8 Reps
@10
2
Lat Pulldown
3 Sets
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@9
4
Seated Row (Cable)
2 Sets
12 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
12 Reps
@10
6
Bicep Curl (Cable)
3 Sets
8 Reps
@10
7
Hammer Curl
3 Sets
8 Reps
@10
Day 3
1
Military Press (Barbell)
3 Sets
8 Reps
@10
2
Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Lying Rear Lateral Raise
3 Sets
8 Reps
@9.5
4
Upright Row (Cable)
3 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
7 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@10
3
Leg Press
3 Sets
12 Reps
@10
4
Hack Squat
3 Sets
12 Reps
@10