Program Description
Lose that gut, get stronger and more defined
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedOct 18, 2024 03:48
- Last EditedJun 18, 2025 11:11
Summary
Transform your physique with the Jefffffffff program, a comprehensive 12-week workout designed for those ready to push their limits. Training three days a week, you'll focus on a balanced mix of push, pull, and core exercises that target all major muscle groups. Each session incorporates a variety of equipment, ensuring you build strength and endurance effectively. Get ready to elevate your fitness game and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.7%
Abs
14.3%
Lats
11.9%
Hamstrings
11.9%
Upper Back
11.9%
Glutes
10.3%
Triceps
6.5%
Chest
4.9%
Biceps
3.3%
Front Delts
3.3%
Middle Delts
2.7%
Adductors
2.2%
Abductors
1.1%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Plank
2
1 mins
RPE 9.5
7
Hanging Leg Raise
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Dumbbell Bench Pullover
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Goblet Squat
3
8 reps
RPE 8
6
Shrug (Dumbbell)
3
10 reps
RPE 8
7
Wood Chop
3
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)3 Sets
8 Reps
@9.5
2
Tricep Pushdown (Cable)3 Sets
15 Reps
@8
3
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
@9
4
Squat (Barbell)3 Sets
8 Reps
@8
5
Leg Press3 Sets
8 Reps
@8
6
Plank2 Sets
1 mins
@9.5
7
Hanging Leg Raise3 Sets
8 Reps
@9.5
Day 2
1
Pull-Up (Band)3 Sets
8 Reps
@8
2
Barbell Row3 Sets
8 Reps
@9
3
Lat Pulldown3 Sets
8 Reps
@9
4
Dumbbell Bench Pullover3 Sets
8 Reps
@8
5
Seated Row (Cable)3 Sets
8 Reps
@9
6
Russian Twist (Dumbbell)3 Sets
8 Reps
@9
7
Plank3 Sets
1 mins
@10
Day 3
1
Leg Press3 Sets
8 Reps
@9
2
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@9.5
3
Lunge (Dumbbell)3 Sets
8 Reps
@8
4
Leg Curl3 Sets
8 Reps
@8
5
Goblet Squat3 Sets
8 Reps
@8
6
Shrug (Dumbbell)3 Sets
10 Reps
@8
7
Wood Chop3 Sets
8 Reps
@8