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Jacks muscle building program

by Charles T.

Program Description

Unlock your muscle-building potential with this 8-week program designed to sculpt and strengthen your physique. Comprising 10 training days each week, you'll engage in a variety of exercises targeting all major muscle groups, including barbell squats, leg curls, and bench presses. Each session lasts approximately 40 minutes, making it perfect for those with a busy schedule. Tailored for intermediate lifters, this program will challenge your limits and help you achieve the sculpted body you've always wanted, all from the comfort of your garage gym. Get ready to elevate your training and see real results!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 15, 2025 11:09
  • Last Edited
    Nov 15, 2025 12:31
Muscle Engagement
Front
Back
MuscleSet
Chest
18.2%
Lats
13.3%
Triceps
11.1%
Upper Back
11%
Biceps
10.2%
Front Delts
8.9%
Quadriceps
8.3%
Hamstrings
6.6%
Calves
5.5%
Glutes
3.3%
Adductors
1.7%
Abs
0.8%
Forearms
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Calf Raise (Bodyweight)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Calf Raise (Bodyweight)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Calf Raise (Bodyweight)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Calf Raise (Bodyweight)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Calf Raise (Bodyweight)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Calf Raise (Bodyweight)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Calf Raise (Bodyweight)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Calf Raise (Bodyweight)
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Landmine Press
3
15 reps
-
4
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Landmine Press
3
15 reps
-
4
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Landmine Press
3
15 reps
-
4
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Landmine Press
3
15 reps
-
4
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Landmine Press
3
15 reps
-
4
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Landmine Press
3
15 reps
-
4
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Landmine Press
3
15 reps
-
4
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Landmine Press
3
15 reps
-
4
Push Up
3
-
5
Dip (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Single Arm Landmine Row
3
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Single Arm Landmine Row
3
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Single Arm Landmine Row
3
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Single Arm Landmine Row
3
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Single Arm Landmine Row
3
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Single Arm Landmine Row
3
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Single Arm Landmine Row
3
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Single Arm Landmine Row
3
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Shrug (Barbell)
3
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
15 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Lying Leg Curl
3 Sets
12 Reps
-
4
Calf Raise (Bodyweight)
4 Sets
30 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
15 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
3
Landmine Press
3 Sets
15 Reps
-
4
Push Up
3 Sets
-
Day 3
1
Bent Over Row (Barbell)
4 Sets
12 Reps
-
2
Single Arm Landmine Row
3 Sets
12 Reps
-
3
Lat Pulldown
4 Sets
15 Reps
-
4
Bicep Curl (Barbell)
3 Sets
15 Reps
-