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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
    May 05, 2025 05:07
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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
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