logo
BoostcampPNG

Jefffffffff

by Jeff M.

Program Description

Lose that gut, get stronger and more defined

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 18, 2024 03:48
  • Last Edited
    Jun 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!
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
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 Press
3 Sets
8 Reps
@8
6
Plank
2 Sets
1 mins
@9.5
7
Hanging Leg Raise
3 Sets
8 Reps
@9.5
Day 2
1
Pull-Up (Band)
3 Sets
8 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Dumbbell Bench Pullover
3 Sets
8 Reps
@8
5
Seated Row (Cable)
3 Sets
8 Reps
@9
6
Russian Twist (Dumbbell)
3 Sets
8 Reps
@9
7
Plank
3 Sets
1 mins
@10
Day 3
1
Leg Press
3 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 Curl
3 Sets
8 Reps
@8
5
Goblet Squat
3 Sets
8 Reps
@8
6
Shrug (Dumbbell)
3 Sets
10 Reps
@8
7
Wood Chop
3 Sets
8 Reps
@8