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Jay

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Program Description

Jay acosta

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Jul 16, 2025 04:20
  • Last Edited
    Jul 23, 2025 09:59

Summary

Unleash your potential with the Jay program, a dynamic 1-week training plan designed for serious lifters. With six days of targeted workouts, you'll focus on building strength and muscle across all major muscle groups, including dedicated sessions for legs, back, and biceps. Each workout is structured with a variety of exercises, ensuring you stay engaged and challenged. Perfect for those looking to maximize their gains in just one week, this program is your path to a stronger, more defined physique. Get ready to push your limits!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
-
2
Calf Raise (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Pendulum Squat
3
10 reps
-
4
Leg Extension
4
15 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
-
-
2
Face Away Cable Curl
2
-
3
Preacher Curl (Barbell)
3
-
4
T-Bar Row
1
3
8 reps
10 reps
-
-
5
Standing Pullover (Cable)
4
12 reps
-
6
Shrug (Dumbbell)
4
12 reps
-
7
Lat Pulldown
3
12 reps
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
1
3
12 reps
15 reps
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Calf Raise (Machine)
1
3
8 reps
12 reps
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hyperextension
4
-
5
Hip Abductor (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8 reps
-
2
Face Away Cable Curl
2
15 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
1
2
8 reps
12 reps
-
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Week 1
1 / 1 Weeks
Day 3
No exercises added to this day
Day 1
1
Squat (Smith Machine)
2 Sets
8 Reps
-
2
Calf Raise (Machine)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
3
Pendulum Squat
3 Sets
10 Reps
-
4
Leg Extension
4 Sets
15 Reps
-
5
Leg Press (45 Degrees)
3 Sets
12 Reps
-
Day 2
1
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
-
-
2
Face Away Cable Curl
2 Sets
-
3
Preacher Curl (Barbell)
3 Sets
-
4
T-Bar Row
1 Set
3 Sets
8 Reps
10 Reps
-
-
5
Standing Pullover (Cable)
4 Sets
12 Reps
-
6
Shrug (Dumbbell)
4 Sets
12 Reps
-
7
Lat Pulldown
3 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Pec Deck (Machine)
1 Set
3 Sets
12 Reps
15 Reps
-
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Dip (Bodyweight)
3 Sets
-
5
Shoulder Press (Machine)
4 Sets
10 Reps
-
6
Lateral Raise (Cable)
3 Sets
12 Reps
-
7
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
Day 6
1
Hammer Curl (Dumbbell)
3 Sets
8 Reps
-
2
Face Away Cable Curl
2 Sets
15 Reps
-
3
Preacher Curl (Barbell)
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
12 Reps
-
-
5
Skull Crusher (Barbell)
3 Sets
10 Reps
-
6
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
-
Day 5
1
Stiff Leg Deadlift
3 Sets
10 Reps
-
2
Calf Raise (Machine)
1 Set
3 Sets
8 Reps
12 Reps
-
-
3
Seated Hamstring Curl
4 Sets
12 Reps
-
4
Hyperextension
4 Sets
-
5
Hip Abductor (Machine)
3 Sets
12 Reps
-