logo
BoostcampPNG

Jacob’s Strength Program (1) (1)

by Jacob Y.

Program Description

Build strength through compounds and endurance through circuits

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2025 11:13
  • Last Edited
    Jun 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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Quadriceps
12.2%
Lats
11.7%
Glutes
10.3%
Other
8.2%
Hamstrings
7.6%
Chest
7.5%
Triceps
6.9%
Abs
6%
Front Delts
4.8%
Biceps
3.8%
Lower Back
3.3%
Adductors
2.3%
Middle Delts
1.8%
Calves
0.8%
Abductors
0.4%
Rear Delts
0.1%
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
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
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 Row
2 Sets
7-12 Reps
@10
5
Push Up (Weighted)
2 Sets
12-20 Reps
@10
6
Cable Crunch
2 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 Row
2 Sets
@10
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
6
Cable Crunch
2 Sets
10-20 Reps
@10
Day 2
1
Sprint
5 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
Clamshells
3 Sets
20 Reps
@8
Day 4
1
Vertical Jump
5 Sets
2 Reps
@10
2
Trap Bar Deadlift
3 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