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j3ty ant pos / ul WHAT

by Jethro Limpin

Program Description

lift

Program Overview

  • Level
    Novice
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 21, 2026 01:09
  • Last Edited
    Mar 21, 2026 01:32
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.9%
Upper Back
10.8%
Triceps
9.7%
Glutes
9.7%
Lats
8.6%
Biceps
7.6%
Front Delts
7.6%
Quadriceps
7.6%
Lower Back
5.4%
Chest
4.3%
Abs
4.3%
Middle Delts
4.3%
Adductors
3.2%
Calves
2.2%
Forearms
1.6%
Rear Delts
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Preacher Curl (Dumbbell)
1
-
2
Chest Press (Machine)
2
-
3
Hack Squat
2
-
4
Shoulder Press (Machine)
1
-
5
Leg Extension
1
-
6
Incline Chest Press (Machine)
1
-
7
Hip Adductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Chest Press (Machine)
2
-
3
Hack Squat
2
-
4
Shoulder Press (Machine)
1
-
5
Leg Extension
1
-
6
Incline Chest Press (Machine)
1
-
7
Hip Adductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Chest Press (Machine)
2
-
3
Hack Squat
2
-
4
Shoulder Press (Machine)
1
-
5
Leg Extension
1
-
6
Incline Chest Press (Machine)
1
-
7
Hip Adductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Chest Press (Machine)
2
-
3
Hack Squat
2
-
4
Shoulder Press (Machine)
1
-
5
Leg Extension
1
-
6
Incline Chest Press (Machine)
1
-
7
Hip Adductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Chest Press (Machine)
2
-
3
Hack Squat
2
-
4
Shoulder Press (Machine)
1
-
5
Leg Extension
1
-
6
Incline Chest Press (Machine)
1
-
7
Hip Adductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Chest Press (Machine)
2
-
3
Hack Squat
2
-
4
Shoulder Press (Machine)
1
-
5
Leg Extension
1
-
6
Incline Chest Press (Machine)
1
-
7
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
-
2
T-Bar Row
1
-
3
Stiff Leg Deadlift
2
-
4
Lateral Raise (Cable)
1
-
5
Chest Supported Row (Machine)
1
-
6
Pull-Up (Neutral Grip, Weighted)
1
-
7
Seated Hamstring Curl
1
-
8
Kelso Shrug (Chest Supported)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
-
2
T-Bar Row
1
-
3
Stiff Leg Deadlift
2
-
4
Lateral Raise (Cable)
1
-
5
Chest Supported Row (Machine)
1
-
6
Pull-Up (Neutral Grip, Weighted)
1
-
7
Seated Hamstring Curl
1
-
8
Kelso Shrug (Chest Supported)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
-
2
T-Bar Row
1
-
3
Stiff Leg Deadlift
2
-
4
Lateral Raise (Cable)
1
-
5
Chest Supported Row (Machine)
1
-
6
Pull-Up (Neutral Grip, Weighted)
1
-
7
Seated Hamstring Curl
1
-
8
Kelso Shrug (Chest Supported)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
-
2
T-Bar Row
1
-
3
Stiff Leg Deadlift
2
-
4
Lateral Raise (Cable)
1
-
5
Chest Supported Row (Machine)
1
-
6
Pull-Up (Neutral Grip, Weighted)
1
-
7
Seated Hamstring Curl
1
-
8
Kelso Shrug (Chest Supported)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
-
2
T-Bar Row
1
-
3
Stiff Leg Deadlift
2
-
4
Lateral Raise (Cable)
1
-
5
Chest Supported Row (Machine)
1
-
6
Pull-Up (Neutral Grip, Weighted)
1
-
7
Seated Hamstring Curl
1
-
8
Kelso Shrug (Chest Supported)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
-
2
T-Bar Row
1
-
3
Stiff Leg Deadlift
2
-
4
Lateral Raise (Cable)
1
-
5
Chest Supported Row (Machine)
1
-
6
Pull-Up (Neutral Grip, Weighted)
1
-
7
Seated Hamstring Curl
1
-
8
Kelso Shrug (Chest Supported)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
-
2
Preacher Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Seated Row (Machine)
1
-
5
Pull-Up (Neutral Grip, Weighted)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
-
2
Preacher Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Seated Row (Machine)
1
-
5
Pull-Up (Neutral Grip, Weighted)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
-
2
Preacher Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Seated Row (Machine)
1
-
5
Pull-Up (Neutral Grip, Weighted)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
-
2
Preacher Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Seated Row (Machine)
1
-
5
Pull-Up (Neutral Grip, Weighted)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
-
2
Preacher Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Seated Row (Machine)
1
-
5
Pull-Up (Neutral Grip, Weighted)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
-
2
Preacher Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Seated Row (Machine)
1
-
5
Pull-Up (Neutral Grip, Weighted)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Stiff Leg Deadlift
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Leg Press)
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Stiff Leg Deadlift
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Leg Press)
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Stiff Leg Deadlift
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Leg Press)
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Stiff Leg Deadlift
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Leg Press)
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Stiff Leg Deadlift
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Leg Press)
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hack Squat
2
-
3
Stiff Leg Deadlift
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Leg Press)
2
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
-
2
Single Arm Tricep Extension (Cable)
1
-
3
T-Bar Row
1
-
4
Pull-Up (Assisted)
1
-
5
Chest Supported Row (Machine)
1
-
6
Kelso Shrug (Chest Supported)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
-
2
Single Arm Tricep Extension (Cable)
1
-
3
T-Bar Row
1
-
4
Pull-Up (Assisted)
1
-
5
Chest Supported Row (Machine)
1
-
6
Kelso Shrug (Chest Supported)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
-
2
Single Arm Tricep Extension (Cable)
1
-
3
T-Bar Row
1
-
4
Pull-Up (Assisted)
1
-
5
Chest Supported Row (Machine)
1
-
6
Kelso Shrug (Chest Supported)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
-
2
Single Arm Tricep Extension (Cable)
1
-
3
T-Bar Row
1
-
4
Pull-Up (Assisted)
1
-
5
Chest Supported Row (Machine)
1
-
6
Kelso Shrug (Chest Supported)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
-
2
Single Arm Tricep Extension (Cable)
1
-
3
T-Bar Row
1
-
4
Pull-Up (Assisted)
1
-
5
Chest Supported Row (Machine)
1
-
6
Kelso Shrug (Chest Supported)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
-
2
Single Arm Tricep Extension (Cable)
1
-
3
T-Bar Row
1
-
4
Pull-Up (Assisted)
1
-
5
Chest Supported Row (Machine)
1
-
6
Kelso Shrug (Chest Supported)
1
-
Week 1
1 / 6 Weeks
Day 1
1
Preacher Curl (Dumbbell)
1 Set
-
2
Chest Press (Machine)
1 Set
1 Set
-
-
3
Hack Squat
1 Set
1 Set
-
-
4
Shoulder Press (Machine)
1 Set
-
5
Leg Extension
1 Set
-
6
Incline Chest Press (Machine)
1 Set
-
7
Hip Adductor (Machine)
1 Set
-
Day 2
1
Single Arm Tricep Extension (Cable)
1 Set
-
2
T-Bar Row
1 Set
-
3
Stiff Leg Deadlift
1 Set
1 Set
-
-
4
Lateral Raise (Cable)
1 Set
-
5
Chest Supported Row (Machine)
1 Set
-
6
Pull-Up (Neutral Grip, Weighted)
1 Set
-
7
Seated Hamstring Curl
1 Set
-
8
Kelso Shrug (Chest Supported)
1 Set
-
Day 3
1
Single Arm Tricep Extension (Cable)
1 Set
-
2
Preacher Curl (Dumbbell)
1 Set
-
3
Chest Press (Machine)
1 Set
-
4
Seated Row (Machine)
1 Set
-
5
Pull-Up (Neutral Grip, Weighted)
1 Set
-
6
Shoulder Press (Machine)
1 Set
-
7
Lateral Raise (Dumbbell)
1 Set
-
Day 4
1
Leg Extension
1 Set
1 Set
-
-
2
Hack Squat
1 Set
1 Set
-
-
3
Stiff Leg Deadlift
1 Set
1 Set
-
-
4
Hamstring Curl
1 Set
1 Set
-
-
5
Calf Raise (Leg Press)
1 Set
1 Set
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
-
-
Day 5
1
Face Away Cable Curl
1 Set
-
2
Single Arm Tricep Extension (Cable)
1 Set
-
3
T-Bar Row
1 Set
-
4
Pull-Up (Assisted)
1 Set
-
5
Chest Supported Row (Machine)
1 Set
-
6
Kelso Shrug (Chest Supported)
1 Set
-