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JK's Program

by Carter Lazzaroni
1 athletes joined

Program Description

Increase strength and muscle mass

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 28, 2024 06:50
  • Last Edited
    Jun 18, 2025 01:01

Summary

Elevate your strength and hypertrophy with JK's Program, a focused 4-week training regimen designed for serious lifters. Comprising four workouts each week, you'll tackle both lower and upper body sessions, emphasizing compound movements like squats and deadlifts, alongside targeted hypertrophy exercises. This program is perfect for those looking to build muscle and strength efficiently, utilizing a full gym setup to maximize your gains. Get ready to push your limits and transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 7
4
Standing Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Leg Press
3
10 reps
RPE 7
4
Standing Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Tricep Dips
3
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Tricep Dips
3
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
3
Tricep Dips
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Tricep Dips
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 6
2
Deadlift (Barbell)
3
5 reps
RPE 6
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Seated Hamstring Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 7
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Seated Hamstring Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7.5
2
Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Lunge (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Seated Hamstring Curl
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Seated Hamstring Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 6
2
Lat Pulldown
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Hammer Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Hammer Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 7.5
2
Lat Pulldown
4
10 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Hammer Curl
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Hammer Curl
3
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Back Squat
3 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6
3
Leg Press
3 Sets
10 Reps
@7
4
Standing Calf Raise
4 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@7
2
Overhead Press (Dumbbell)
3 Sets
8 Reps
@6
3
Tricep Dips
3 Sets
10 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
Day 3
1
Front Squat (Barbell)
3 Sets
8 Reps
@6
2
Deadlift (Barbell)
3 Sets
5 Reps
@6
3
Lunge (Dumbbell)
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
15 Reps
@7
5
Seated Hamstring Curl
3 Sets
15 Reps
@7
Day 4
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@6
2
Lat Pulldown
4 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
4
Face Pull
3 Sets
15 Reps
@7
5
Hammer Curl
3 Sets
12 Reps
@7