Jack T Upper/Lower/Full

by Jack T.
2 athletes joined

Program Description

Novice to intermediate workout with workouts under 45 minutes for people with limited time. Perform 3-5 minutes of cardio followed by a warmup before each workout. Perform 3 warm up sets of 5 reps for each exercise, with the weight increasing each set.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 03, 2024 10:43
  • Last Edited
    Jun 18, 2025 12:09

Summary

Unlock your strength potential with the Jack T Upper/Lower/Full program, a comprehensive 6-week journey designed for serious lifters. Train three days a week, alternating between upper body, lower body, and full-body workouts that incorporate a mix of barbell, dumbbell, and machine exercises. Each session is crafted to maximize muscle engagement and promote balanced development, ensuring you build strength and endurance effectively. Get ready to challenge yourself and see real results as you push through this dynamic training plan!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
80%
70%
1B
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
80%
70%
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
80%
70%
3
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
80%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
80%
70%
1B
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
80%
70%
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
80%
70%
3
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
80%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
80%
70%
1B
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
80%
70%
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
80%
70%
3
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
80%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
85%
75%
1B
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
85%
75%
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
85%
75%
3
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
85%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
85%
75%
1B
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
85%
75%
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
85%
75%
3
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
85%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
85%
75%
1B
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
85%
75%
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
85%
75%
3
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
85%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
80%
70%
1B
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
80%
70%
2
Squat (Barbell)
1
1
6-10 reps
6-10 reps
80%
70%
3
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
80%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
80%
70%
1B
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
80%
70%
2
Squat (Barbell)
1
1
6-10 reps
6-10 reps
80%
70%
3
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
80%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
80%
70%
1B
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
80%
70%
2
Squat (Barbell)
1
1
6-10 reps
6-10 reps
80%
70%
3
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
80%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
85%
75%
1B
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
85%
75%
2
Squat (Barbell)
1
1
6-10 reps
6-10 reps
85%
75%
3
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
85%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
85%
75%
1B
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
85%
75%
2
Squat (Barbell)
1
1
6-10 reps
6-10 reps
85%
75%
3
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
85%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
85%
75%
1B
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
85%
75%
2
Squat (Barbell)
1
1
6-10 reps
6-10 reps
85%
75%
3
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
85%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
80%
70%
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
75%
80%
85%
3
Chest Supported Row (Machine)
1
1
8+ reps
15+ reps
75%
65%
4
Chest Press (Machine)
1
1
8+ reps
15+ reps
75%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
80%
70%
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
75%
80%
85%
3
Chest Supported Row (Machine)
1
1
8+ reps
15+ reps
75%
65%
4
Chest Press (Machine)
1
1
8+ reps
15+ reps
75%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
80%
70%
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
75%
80%
85%
3
Chest Supported Row (Machine)
1
1
8+ reps
15+ reps
75%
65%
4
Chest Press (Machine)
1
1
8+ reps
15+ reps
75%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
85%
75%
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
80%
85%
90%
3
Chest Supported Row (Machine)
1
1
8+ reps
15+ reps
80%
70%
4
Chest Press (Machine)
1
1
8+ reps
15+ reps
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
85%
75%
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
80%
85%
90%
3
Chest Supported Row (Machine)
1
1
8+ reps
15+ reps
80%
70%
4
Chest Press (Machine)
1
1
8+ reps
15+ reps
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
85%
75%
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
80%
85%
90%
3
Chest Supported Row (Machine)
1
1
8+ reps
15+ reps
80%
70%
4
Chest Press (Machine)
1
1
8+ reps
15+ reps
80%
70%
Week 1
1 / 6 Weeks
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
80%
70%
2
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
75%
80%
85%
3
Chest Supported Row (Machine)
1 Set
1 Set
8+ Reps
15+ Reps
75%
65%
4
Chest Press (Machine)
1 Set
1 Set
8+ Reps
15+ Reps
75%
65%
Day 2
1A
Reverse Lunge (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
80%
70%
1B
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
80%
70%
2
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
80%
70%
3
Seated Hamstring Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
80%
70%
Day 1
1A
Chest Supported Row (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
80%
70%
1B
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
80%
70%
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
80%
70%
3
Shoulder Press (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
80%
70%