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jyqn training

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Program Description

**jyqn training** is a comprehensive 10-week program designed for both novice and intermediate lifters, focusing on building strength and enhancing athletic performance. With 40 sessions packed into 60 minutes each, you'll engage in a variety of exercises, including dumbbell pullovers and barbell thrusters, tailored to sculpt your physique and boost your athletic capabilities. This program is perfect for those looking to utilize a garage gym setup, ensuring you have the tools to succeed on your fitness journey. Get ready to transform your body and elevate your training!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 26, 2025 07:48
  • Last Edited
    Dec 26, 2025 08:33
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.6%
Upper Back
12.9%
Biceps
11.2%
Glutes
10.8%
Lats
7.5%
Forearms
7.5%
Abs
6.4%
Front Delts
5.8%
Chest
4.4%
Triceps
4.1%
Middle Delts
4.1%
Olympic
4.1%
Lower Back
1.7%
Hamstrings
1.4%
Calves
1.4%
Other
1.4%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Single Arm Overhead Tricep Extension
2
30 reps
-
4
Thruster (Barbell)
2
8 reps
-
5
Overhead Press (Barbell)
2
20 reps
-
6
Shrug (Barbell)
2
30 reps
-
7
Reverse Curl (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Single Arm Overhead Tricep Extension
2
30 reps
-
4
Thruster (Barbell)
2
8 reps
-
5
Overhead Press (Barbell)
2
20 reps
-
6
Shrug (Barbell)
2
30 reps
-
7
Reverse Curl (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Single Arm Overhead Tricep Extension
2
30 reps
-
4
Thruster (Barbell)
2
8 reps
-
5
Overhead Press (Barbell)
2
20 reps
-
6
Shrug (Barbell)
2
30 reps
-
7
Reverse Curl (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Single Arm Overhead Tricep Extension
2
30 reps
-
4
Thruster (Barbell)
2
8 reps
-
5
Overhead Press (Barbell)
2
20 reps
-
6
Shrug (Barbell)
2
30 reps
-
7
Reverse Curl (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Single Arm Overhead Tricep Extension
2
30 reps
-
4
Thruster (Barbell)
2
8 reps
-
5
Overhead Press (Barbell)
2
20 reps
-
6
Shrug (Barbell)
2
30 reps
-
7
Reverse Curl (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Single Arm Overhead Tricep Extension
2
30 reps
-
4
Thruster (Barbell)
2
8 reps
-
5
Overhead Press (Barbell)
2
20 reps
-
6
Shrug (Barbell)
2
30 reps
-
7
Reverse Curl (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Single Arm Overhead Tricep Extension
2
30 reps
-
4
Thruster (Barbell)
2
8 reps
-
5
Overhead Press (Barbell)
2
20 reps
-
6
Shrug (Barbell)
2
30 reps
-
7
Reverse Curl (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Single Arm Overhead Tricep Extension
2
30 reps
-
4
Thruster (Barbell)
2
8 reps
-
5
Overhead Press (Barbell)
2
20 reps
-
6
Shrug (Barbell)
2
30 reps
-
7
Reverse Curl (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Single Arm Overhead Tricep Extension
2
30 reps
-
4
Thruster (Barbell)
2
8 reps
-
5
Overhead Press (Barbell)
2
20 reps
-
6
Shrug (Barbell)
2
30 reps
-
7
Reverse Curl (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Single Arm Overhead Tricep Extension
2
30 reps
-
4
Thruster (Barbell)
2
8 reps
-
5
Overhead Press (Barbell)
2
20 reps
-
6
Shrug (Barbell)
2
30 reps
-
7
Reverse Curl (Barbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Front Squat (Barbell)
2
20 reps
-
3
Hang Clean
3
15 reps
-
4
Standing Calf Raise
2
30 reps
-
5
Diamond Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Front Squat (Barbell)
2
20 reps
-
3
Hang Clean
3
15 reps
-
4
Standing Calf Raise
2
30 reps
-
5
Diamond Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Front Squat (Barbell)
2
20 reps
-
3
Hang Clean
3
15 reps
-
4
Standing Calf Raise
2
30 reps
-
5
Diamond Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Front Squat (Barbell)
2
20 reps
-
3
Hang Clean
3
15 reps
-
4
Standing Calf Raise
2
30 reps
-
5
Diamond Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Front Squat (Barbell)
2
20 reps
-
3
Hang Clean
3
15 reps
-
4
Standing Calf Raise
2
30 reps
-
5
Diamond Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Front Squat (Barbell)
2
20 reps
-
3
Hang Clean
3
15 reps
-
4
Standing Calf Raise
2
30 reps
-
5
Diamond Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Front Squat (Barbell)
2
20 reps
-
3
Hang Clean
3
15 reps
-
4
Standing Calf Raise
2
30 reps
-
5
Diamond Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Front Squat (Barbell)
2
20 reps
-
3
Hang Clean
3
15 reps
-
4
Standing Calf Raise
2
30 reps
-
5
Diamond Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Front Squat (Barbell)
2
20 reps
-
3
Hang Clean
3
15 reps
-
4
Standing Calf Raise
2
30 reps
-
5
Diamond Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Front Squat (Barbell)
2
20 reps
-
3
Hang Clean
3
15 reps
-
4
Standing Calf Raise
2
30 reps
-
5
Diamond Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Bicep Curl (Barbell)
4
12 reps
-
3
T-Bar Row
3
14 reps
-
4
Meadow Row
3
14 reps
-
5
Bear Crawl
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Bicep Curl (Barbell)
4
12 reps
-
3
T-Bar Row
3
14 reps
-
4
Meadow Row
3
14 reps
-
5
Bear Crawl
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Bicep Curl (Barbell)
4
12 reps
-
3
T-Bar Row
3
14 reps
-
4
Meadow Row
3
14 reps
-
5
Bear Crawl
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Bicep Curl (Barbell)
4
12 reps
-
3
T-Bar Row
3
14 reps
-
4
Meadow Row
3
14 reps
-
5
Bear Crawl
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Bicep Curl (Barbell)
4
12 reps
-
3
T-Bar Row
3
14 reps
-
4
Meadow Row
3
14 reps
-
5
Bear Crawl
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Bicep Curl (Barbell)
4
12 reps
-
3
T-Bar Row
3
14 reps
-
4
Meadow Row
3
14 reps
-
5
Bear Crawl
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Bicep Curl (Barbell)
4
12 reps
-
3
T-Bar Row
3
14 reps
-
4
Meadow Row
3
14 reps
-
5
Bear Crawl
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Bicep Curl (Barbell)
4
12 reps
-
3
T-Bar Row
3
14 reps
-
4
Meadow Row
3
14 reps
-
5
Bear Crawl
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Bicep Curl (Barbell)
4
12 reps
-
3
T-Bar Row
3
14 reps
-
4
Meadow Row
3
14 reps
-
5
Bear Crawl
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
4
50 reps
-
1B
Forward Jump
4
12 reps
-
2
Bicep Curl (Barbell)
4
12 reps
-
3
T-Bar Row
3
14 reps
-
4
Meadow Row
3
14 reps
-
5
Bear Crawl
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Shrug (Barbell)
2
30 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Reaching Situp
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Shrug (Barbell)
2
30 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Reaching Situp
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Shrug (Barbell)
2
30 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Reaching Situp
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Shrug (Barbell)
2
30 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Reaching Situp
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Shrug (Barbell)
2
30 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Reaching Situp
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Shrug (Barbell)
2
30 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Reaching Situp
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Shrug (Barbell)
2
30 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Reaching Situp
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Shrug (Barbell)
2
30 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Reaching Situp
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Shrug (Barbell)
2
30 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Reaching Situp
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Shrug (Barbell)
2
30 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Reaching Situp
2
25 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Pullover (Dumbbell)
5 Sets
12 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
15 Reps
-
3
Single Arm Overhead Tricep Extension
2 Sets
30 Reps
-
4
Thruster (Barbell)
2 Sets
8 Reps
-
5
Overhead Press (Barbell)
2 Sets
20 Reps
-
6
Shrug (Barbell)
2 Sets
30 Reps
-
7
Reverse Curl (Barbell)
4 Sets
12 Reps
-
Day 2
1A
Pogo Jump
4 Sets
50 Reps
-
1B
Forward Jump
4 Sets
12 Reps
-
2
Front Squat (Barbell)
2 Sets
20 Reps
-
3
Hang Clean
3 Sets
15 Reps
-
4
Standing Calf Raise
2 Sets
30 Reps
-
5
Diamond Push Up
1 Set
AMRAP
-
Day 3
1A
Pogo Jump
4 Sets
50 Reps
-
1B
Forward Jump
4 Sets
12 Reps
-
2
Bicep Curl (Barbell)
4 Sets
12 Reps
-
3
T-Bar Row
3 Sets
14 Reps
-
4
Meadow Row
3 Sets
14 Reps
-
5
Bear Crawl
2 Sets
1 mins
-
Day 4
1
Power Snatch
3 Sets
10 Reps
-
2
Wrist Curls
3 Sets
12 Reps
-
3
Bicep Curl (Barbell)
4 Sets
12 Reps
-
4
Shrug (Barbell)
2 Sets
30 Reps
-
5
Upright Row (Barbell)
3 Sets
12 Reps
-
6
Reaching Situp
2 Sets
25 Reps
-