JACK THE RIPPER

by Ma Chai

Program Description

For who's wanna size ... Eat well sleep well and train till failure

Program Overview

Level
Beginner, Intermediate
Goal
Muscle, Athletics
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Apr 07, 2026 08:44
Last Edited
Apr 07, 2026 09:04

Muscle Engagement

Front

Back

MuscleSet

Triceps

17%

Biceps

15.2%

Front Delts

11.6%

Upper Back

8.9%

Lats

8.9%

Chest

8%

Quadriceps

6.3%

Forearms

5.4%

Hamstrings

5.4%

Middle Delts

5.4%

Glutes

2.7%

Abs

2.7%

Adductors

1.3%

Rear Delts

1.3%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

1

1

1

12 reps

10 reps

8 reps

RPE 7

RPE 8.5

RPE 9.5

2

Incline Bench Press (Smith Machine)

1

1

1

12 reps

10 reps

8 reps

RPE 8

RPE 8.5

RPE 10

3

Chest Fly (Machine)

1

1

1

15 reps

12 reps

10 reps

RPE 7

RPE 8

RPE 8.5

4

Tricep Extension (Cable)

1

1

1

12 reps

10 reps

8 reps

RPE 8.5

RPE 9

RPE 10

5

Dips Between Chairs

1

RPE 10

Day 2

1

Bent Over Row (Barbell)

1

1

1

12 reps

10 reps

8 reps

RPE 7

RPE 8

RPE 8.5

2

Lat Pulldown

1

1

1

12 reps

10 reps

8 reps

RPE 8

RPE 8.5

RPE 9.5

3

Chest Supported Row (Machine)

1

1

1

1

15 reps

12 reps

10 reps

8 reps

RPE 7

RPE 8

RPE 8.5

RPE 9

4

Bicep Curl (EZ Bar)

1

1

1

15 reps

12 reps

10 reps

-

-

-

5

Bicep Curl (Cable)

1

1

1

15 reps

12 reps

10 reps

-

-

-

Day 3

1

Leg Extension

1

1

1

1

15 reps

12 reps

10 reps

10 reps

RPE 7.5

RPE 8

RPE 8.5

RPE 9

2

Squat (Barbell)

1

1

1

10 reps

8 reps

6 reps

RPE 7

RPE 8

RPE 9

3

Lying Leg Curl

1

1

1

12 reps

10 reps

8 reps

RPE 7

RPE 8

RPE 8.5

Day 4

1

Overhead Press (Barbell)

1

1

1

12 reps

10 reps

8 reps

RPE 7

RPE 8

RPE 9

2

Lateral Raise (Dumbbell)

2

1

12 reps

10 reps

-

-

3

V-Handle Tricep Pushdown (Cable)

1

1

1

15 reps

12 reps

10 reps

-

-

-

4

Incline Tricep Extension (Dumbbell)

3

10 reps

-

5

Bicep Curl (Machine)

1

1

1

15 reps

12 reps

10 reps

-

-

-

6

Bicep Curl (Cable)

1

2

15 reps

12 reps

-

-

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

@7

@8.5

@9.5

2

Incline Bench Press (Smith Machine)

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

@8

@8.5

@10

3

Chest Fly (Machine)

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

@7

@8

@8.5

4

Tricep Extension (Cable)

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

@8.5

@9

@10

5

Dips Between Chairs

1 Set

@10

Day 2

1

Bent Over Row (Barbell)

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

@7

@8

@8.5

2

Lat Pulldown

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

@8

@8.5

@9.5

3

Chest Supported Row (Machine)

1 Set

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

8 Reps

@7

@8

@8.5

@9

4

Bicep Curl (EZ Bar)

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

-

-

-

5

Bicep Curl (Cable)

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

-

-

-

Day 3

1

Leg Extension

1 Set

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

10 Reps

@7.5

@8

@8.5

@9

2

Squat (Barbell)

1 Set

1 Set

1 Set

10 Reps

8 Reps

6 Reps

@7

@8

@9

3

Lying Leg Curl

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

@7

@8

@8.5

Day 4

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

@7

@8

@9

2

Lateral Raise (Dumbbell)

2 Sets

1 Set

12 Reps

10 Reps

-

-

3

V-Handle Tricep Pushdown (Cable)

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

-

-

-

4

Incline Tricep Extension (Dumbbell)

3 Sets

10 Reps

-

5

Bicep Curl (Machine)

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

-

-

-

6

Bicep Curl (Cable)

1 Set

2 Sets

15 Reps

12 Reps

-

-