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Jon 1

by Mike F.

Program Description

Baseline Strength

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 21, 2024 05:47
  • Last Edited
    Jun 18, 2025 08:14

Summary

Unlock your strength with the Jon 1 program, a focused 6-week journey designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a balanced mix of machine and bodyweight exercises targeting major muscle groups, including legs, chest, back, and core. Each session is structured to maximize your gains, featuring key movements like the Leg Press and Lat Pulldown, ensuring you build strength and endurance efficiently. Dive in and transform your physique while honing your technique with guided videos for every exercise!
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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
Chest Press (Machine)
4
10 reps
-
2
Shoulder Press (Machine)
4
10 reps
-
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Shoulder Press (Machine)
4
10 reps
-
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Shoulder Press (Machine)
4
10 reps
-
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Shoulder Press (Machine)
4
10 reps
-
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
-
2
Shoulder Press (Machine)
5
10 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
Plank
3
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
-
2
Shoulder Press (Machine)
5
10 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
Plank
3
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Abs Crunch (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Abs Crunch (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Abs Crunch (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Abs Crunch (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
-
2
Seated Row (Cable)
5
10 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
-
2
Seated Row (Cable)
5
10 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Plank
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Plank
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Plank
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Lying Leg Curl
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Plank
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
10 reps
-
2
Lying Leg Curl
5
10 reps
-
3
Leg Press
5
10 reps
-
4
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
10 reps
-
2
Lying Leg Curl
5
10 reps
-
3
Leg Press
5
10 reps
-
4
Plank
3
1.5 mins
-
Week 1
1 / 6 Weeks
Day 3
1
Leg Extension
4 Sets
10 Reps
-
2
Lying Leg Curl
4 Sets
10 Reps
-
3
Leg Press
4 Sets
10 Reps
-
4
Plank
2 Sets
1.5 mins
-
Day 1
1
Chest Press (Machine)
4 Sets
10 Reps
-
2
Shoulder Press (Machine)
4 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
4
Plank
2 Sets
1.5 mins
-
Day 2
1
Lat Pulldown
4 Sets
10 Reps
-
2
Seated Row (Cable)
4 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
4
Abs Crunch (Machine)
2 Sets
15 Reps
-