logo
BoostcampPNG

JD²

by J
3 athletes joined

Program Description

First and second exercise of each day essential. Second and third optional and changeable. 2 consecutive sets at max rep range = weight increase. Deload for a week after completion.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 11, 2024 04:11
  • Last Edited
    Jun 18, 2025 12:40

Summary

JD² is a dynamic 4-week program designed to elevate your strength training routine with 5 focused workout days each week. This program emphasizes compound movements and targeted exercises, including the barbell bench press, deadlifts, and various rowing techniques, ensuring a comprehensive approach to building muscle and strength. With a full gym setup, you'll engage multiple muscle groups, enhancing both your upper and lower body performance. Get ready to push your limits and achieve your fitness goals with this structured and effective training plan!
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
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
Bench Press (Barbell)
3
3-5 reps
-
2
Bench Press (Close Grip)
2
6-12 reps
-
3
Chest Supported Row (Dumbbell)
2
6-10 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bench Press (Close Grip)
2
6-12 reps
-
3
Chest Supported Row (Dumbbell)
2
6-10 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bench Press (Close Grip)
2
6-12 reps
-
3
Chest Supported Row (Dumbbell)
2
6-10 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bench Press (Close Grip)
2
6-12 reps
-
3
Chest Supported Row (Dumbbell)
2
6-10 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
3-5 reps
RPE 10
2
Pull-Up (Assisted)
2
6-12 reps
-
3
Chest Fly (Cable)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
3-5 reps
RPE 10
2
Pull-Up (Assisted)
2
6-12 reps
-
3
Chest Fly (Cable)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
3-5 reps
RPE 10
2
Pull-Up (Assisted)
2
6-12 reps
-
3
Chest Fly (Cable)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
3-5 reps
RPE 10
2
Pull-Up (Assisted)
2
6-12 reps
-
3
Chest Fly (Cable)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
10-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2
Bench Press (Close Grip)
2 Sets
6-12 Reps
-
3
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
-
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
High Bar Squat (Barbell)
2 Sets
6-12 Reps
-
3
Leg Extension
2 Sets
10-15 Reps
-
4
Seated Calf Raise
2 Sets
10-15 Reps
-
Day 3
1
Pendlay Row
3 Sets
3-5 Reps
@10
2
Pull-Up (Assisted)
2 Sets
6-12 Reps
-
3
Chest Fly (Cable)
2 Sets
10-15 Reps
-
4
Tricep Extension (Cable)
2 Sets
10-15 Reps
-
Day 4
1
Squat (Low Bar)
3 Sets
3-5 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
-
3
Lying Leg Curl
2 Sets
10-15 Reps
-
4
Standing Calf Raise
2 Sets
10-15 Reps
-
Day 5
1
Overhead Press (Barbell)
3 Sets
3-5 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
-
3
Seated Row (Cable)
2 Sets
6-10 Reps
-
4
Bicep Curl (Barbell)
2 Sets
10-15 Reps
-