Jay
Transform your routine in just one week—six days of focused workouts to unleash your strength and redefine your limits.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 2 | 8 reps |
| 2 | Calf Raise (Machine) | 1 | 8 reps |
| 1 | 10 reps | ||
| 2 | 12 reps | ||
| 3 | Pendulum Squat | 3 | 10 reps |
| 4 | Leg Extension | 4 | 15 reps |
| 5 | Leg Press (45 Degrees) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 1 | 8 reps |
| 2 | 10 reps | ||
| 2 | Face Away Cable Curl | 2 | 0 reps |
| 3 | Preacher Curl (Barbell) | 3 | 0 reps |
| 4 | T-Bar Row | 1 | 8 reps |
| 3 | 10 reps | ||
| 5 | Standing Pullover (Cable) | 4 | 12 reps |
| 6 | Shrug (Dumbbell) | 4 | 12 reps |
| 7 | Lat Pulldown | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8 reps |
| 2 | Pec Deck (Machine) | 1 | 12 reps |
| 3 | 15 reps | ||
| 3 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 4 | Dip (Bodyweight) | 3 | 0 reps |
| 5 | Shoulder Press (Machine) | 4 | 10 reps |
| 6 | Lateral Raise (Cable) | 3 | 12 reps |
| 7 | Rear Delt Fly (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 8 reps |
| 2 | 12 reps | ||
| 5 | Skull Crusher (Barbell) | 3 | 10 reps |
| 6 | Single Arm Tricep Extension (Cable) | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift | 3 | 10 reps |
| 2 | Calf Raise (Machine) | 1 | 8 reps |
| 3 | 12 reps | ||
| 3 | Seated Hamstring Curl | 4 | 12 reps |
| 4 | Hyperextension | 4 | 0 reps |
| 5 | Hip Abductor (Machine) | 3 | 12 reps |
Common questions
Yes, Jay is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 180 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Jay is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Jay is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
