Program Description
Build strength through compounds and endurance through circuits
Program Overview
- LevelIntermediate
- GoalAthletics, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedFeb 04, 2025 11:13
- Last EditedJun 18, 2025 12:20
Summary
Unlock your strength potential with Jacob’s Strength Program, a focused 6-week journey designed for serious lifters. Committing to 4 days a week, you'll engage in a balanced mix of upper and lower body workouts featuring essential barbell and bodyweight exercises, including bench presses, squats, and weighted dips. Each session targets key muscle groups to build power and endurance, ensuring you make measurable gains. Perfect for those ready to elevate their training from the comfort of a garage gym, this program is your pathway to a stronger, more resilient physique.
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
3
Dip (Weighted)
2
7-10 reps
RPE 8
4
TRX Row
2
RPE 10
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
3
Dip (Weighted)
2
7-10 reps
RPE 8
4
TRX Row
2
RPE 10
5
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
3
Dip (Weighted)
2
7-10 reps
RPE 8
4
TRX Row
2
RPE 10
5
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
3
Dip (Weighted)
2
7-10 reps
RPE 8
4
TRX Row
2
RPE 10
5
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
3
Dip (Weighted)
2
7-10 reps
RPE 8
4
TRX Row
2
RPE 10
5
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
3
Dip (Weighted)
2
7-10 reps
RPE 8
4
TRX Row
2
RPE 10
5
Cable Crunch
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
1 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 8
3
Lunge (Barbell)
2
5 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
RPE 10
RPE 10
-
6
Clamshells
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
1 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 8
3
Lunge (Barbell)
2
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
1 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 8
3
Lunge (Barbell)
2
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
1 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 8
3
Lunge (Barbell)
2
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
1 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 8
3
Lunge (Barbell)
2
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
1 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 8
3
Lunge (Barbell)
2
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
RPE 10
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
3
Military Press (Barbell)
2
3-5 reps
RPE 10
4
Cable Low Row
2
7-12 reps
RPE 10
5
Push Up (Weighted)
2
12-20 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
7-10 reps
RPE 9
4
Cable Low Row
2
7-12 reps
RPE 10
5
Push Up (Weighted)
2
12-20 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
7-10 reps
RPE 9
4
Cable Low Row
2
7-12 reps
RPE 10
5
Push Up (Weighted)
2
12-20 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
7-10 reps
RPE 9
4
Cable Low Row
2
7-12 reps
RPE 10
5
Push Up (Weighted)
2
12-20 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
7-10 reps
RPE 9
4
Cable Low Row
2
7-12 reps
RPE 10
5
Push Up (Weighted)
2
12-20 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
7-10 reps
RPE 9
4
Cable Low Row
2
7-12 reps
RPE 10
5
Push Up (Weighted)
2
12-20 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
5
2 reps
RPE 10
2
Trap Bar Deadlift
3
1-3 reps
RPE 8
3
Lateral Lunge (Weighted)
3
10 reps
RPE 8
4
Glute Bridge (Dumbbell)
2
8-12 reps
RPE 10
5
Step-Up (Weighted)
2
8-12 reps
RPE 8
6
Chin-Up (Bodyweight)
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
5
2 reps
RPE 10
2
Trap Bar Deadlift
3
1-5 reps
RPE 8
3
Platz Squat
2
7-10 reps
RPE 7
4
Split Squat (Dumbbell)
2
7-10 reps
RPE 10
5
Chin-Up (Bodyweight)
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
5
2 reps
RPE 10
2
Trap Bar Deadlift
3
1-5 reps
RPE 8
3
Platz Squat
2
7-10 reps
RPE 7
4
Split Squat (Dumbbell)
2
7-10 reps
RPE 10
5
Chin-Up (Bodyweight)
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
5
2 reps
RPE 10
2
Trap Bar Deadlift
3
1-5 reps
RPE 8
3
Platz Squat
2
7-10 reps
RPE 7
4
Split Squat (Dumbbell)
2
7-10 reps
RPE 10
5
Chin-Up (Bodyweight)
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
5
2 reps
RPE 10
2
Trap Bar Deadlift
3
1-5 reps
RPE 8
3
Platz Squat
2
7-10 reps
RPE 7
4
Split Squat (Dumbbell)
2
7-10 reps
RPE 10
5
Chin-Up (Bodyweight)
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
5
2 reps
RPE 10
2
Trap Bar Deadlift
3
1-5 reps
RPE 8
3
Platz Squat
2
7-10 reps
RPE 7
4
Split Squat (Dumbbell)
2
7-10 reps
RPE 10
5
Chin-Up (Bodyweight)
3
3 reps
RPE 10
Week 1
1 / 6 Weeks
Day 3
1
Bench Press (Paused)3 Sets
3 Reps
@9
2
Chest Supported Row (Dumbbell)3 Sets
6-10 Reps
@8
3
Military Press (Barbell)2 Sets
3-5 Reps
@10
4
Cable Low Row2 Sets
7-12 Reps
@10
5
Push Up (Weighted)2 Sets
12-20 Reps
@10
6
Cable Crunch2 Sets
10-20 Reps
@10
Day 1
1
Bench Press (Barbell)3 Sets
4-6 Reps
@8
2
Bent Over Row (Barbell)3 Sets
5-10 Reps
@8
3
Dip (Weighted)2 Sets
7-10 Reps
@8
4
TRX Row2 Sets
@10
5
Lateral Raise (Dumbbell)2 Sets
20 Reps
@10
6
Cable Crunch2 Sets
10-20 Reps
@10
Day 2
1
Sprint5 Sets
1 Reps
@10
2
Squat (Barbell)3 Sets
5 Reps
@8
3
Lunge (Barbell)2 Sets
5 Reps
@9
4
Romanian Deadlift (Barbell)2 Sets
8-12 Reps
@9
5
Chin-Up (Weighted)1 Set
1 Set
1 Set
1 Reps
3 Reps
5 Reps
@10
@10
-
6
Clamshells3 Sets
20 Reps
@8
Day 4
1
Vertical Jump5 Sets
2 Reps
@10
2
Trap Bar Deadlift3 Sets
1-3 Reps
@8
3
Lateral Lunge (Weighted)3 Sets
10 Reps
@8
4
Glute Bridge (Dumbbell)2 Sets
8-12 Reps
@10
5
Step-Up (Weighted)2 Sets
8-12 Reps
@8
6
Chin-Up (Bodyweight)3 Sets
3 Reps
@10