JACKED ASS FISHERMAN
GODDAMN I WANT TO GET JACKED AND CATCH FISH
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Camber Bar Bench Press | 2 | 6–8 reps |
| 2 | Incline Chest Press (Machine) | 2 | 6–8 reps |
| 3 | Hammer Curl (Cable) | 3 | 8–12 reps |
| 4 | Bicep Curl (Dumbbell) | 2 | 6–10 reps |
| 1 | 10–15 reps | ||
| 5 | Lateral Raise (Machine) | 2 | 10–15 reps |
| 6 | Viking Press | 2 | 8–12 reps |
| 7 | Reverse Pec Deck | 1 | 40 reps |
| 8 | Standing Calf Raise | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 2 | 6–8 reps |
| 2 | Pull-Up (Weighted) | 2 | 6–8 reps |
| 3 | Low Row | 2 | 6–10 reps |
| 4 | Incline Pushdown (Cable) | 3 | 8–12 reps |
| 5 | French Press | 2 | 6–10 reps |
| 1 | 8–12 reps | ||
| 6 | Neck Extension | 3 | 10–15 reps |
| 7 | Abs Crunch (Weighted) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Hamstring Curl | 3 | 6–10 reps |
| 2 | High Bar Squat (Barbell) | 3 | 6–10 reps |
| 3 | Pendulum Squat | 2 | 6–10 reps |
| 4 | Leg Extension | 3 | 8–12 reps |
| 5 | Romanian Deadlift (Barbell) | 2 | 8–12 reps |
| 6 | Standing Calf Raise | 1 | 30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 6–8 reps |
| 2 | Chest Fly (Machine) | 2 | 8–12 reps |
| 3 | Lateral Raise (Machine) | 2 | 10–15 reps |
| 4 | Hammer Curl (Cable) | 3 | 10–15 reps |
| 5 | Preacher Curl (EZ Bar) | 3 | 8–12 reps |
| 6 | Rear Delt Fly (Dumbbell) | 3 | AMRAP |
| 7 | Hanging Leg Raise | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Assisted) | 2 | 8–12 reps |
| 2 | Cable Flexion Row | 2 | 6–10 reps |
| 3 | Lat Pulldown (Single Arm) | 2 | 6–10 reps |
| 4 | Shrug (Barbell) | 1 | 5–10 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 6 | JM Press | 3 | 6–8 reps |
| 7 | Neck Curl | 3 | 10–20 reps |
| 8 | Standing Calf Raise | 1 | AMRAP |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, JACKED ASS FISHERMAN is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
JACKED ASS FISHERMAN is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
JACKED ASS FISHERMAN is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
