Jay

by

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 16, 2025 04:49

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

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

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

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

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

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

-

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

-