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JR Custom - July 2025

by Joseph Ricci
1 athletes joined

Program Description

**JR Custom - July 2025** is a dynamic 6-week bodybuilding program designed specifically for novice lifters. With 36 workouts, this plan combines compound and isolation movements to maximize muscle growth and strength gains. Each session lasts approximately 60 minutes, ensuring an efficient yet effective training experience. You'll need access to a garage gym, where you'll perform exercises like the bench press, squats, and various arm-focused routines, all aimed at sculpting your physique and building confidence in the gym. Get ready to transform your training and achieve your fitness goals!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 14, 2025 06:15
  • Last Edited
    Jul 14, 2025 06:43
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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
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Upright Row (Barbell)
3
12 reps
-
3
Barbell Row
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Upright Row (Barbell)
3
12 reps
-
3
Barbell Row
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Upright Row (Barbell)
3
12 reps
-
3
Barbell Row
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Upright Row (Barbell)
3
12 reps
-
3
Barbell Row
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Upright Row (Barbell)
3
12 reps
-
3
Barbell Row
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Upright Row (Barbell)
3
12 reps
-
3
Barbell Row
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Upright Row (Barbell)
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Hammer Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Upright Row (Barbell)
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Hammer Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Upright Row (Barbell)
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Hammer Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Upright Row (Barbell)
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Hammer Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Upright Row (Barbell)
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Hammer Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Upright Row (Barbell)
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Hammer Curl
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Skull Crusher (Dumbbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Overhead Press (Barbell)
4 Sets
8 Reps
-
3
Dip (Weighted)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
Day 6
1
Upright Row (Dumbbell)
4 Sets
15 Reps
-
2
Bicep Curl (Cable)
3 Sets
12 Reps
-
3
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
-
2
Upright Row (Barbell)
3 Sets
12 Reps
-
3
Barbell Row
4 Sets
8 Reps
-
4
Bicep Curl (Cable)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Dip (Bodyweight)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
Day 5
1
Chin-Up (Bodyweight)
3 Sets
-
2
Upright Row (Barbell)
3 Sets
15 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
4
Lat Pulldown
2 Sets
10 Reps
-
5
Lat Pulldown (Close Grip)
2 Sets
10 Reps
-
6
Hammer Curl
3 Sets
15 Reps
-