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Let's get jacked!

by Matthew H.

Program Description

A/B split. Take 1-3 days off between depending on your recovery ability. This program is based off HIT protocols as outlined by people like Arthur Jones, Mike Mentzer and Dorian Yates. On B days, alternate squats with leg press or leg extensions. Do a couple warm up sets for majority of lifts and then do ONE ALL OUT set to failure. Every once in a while, run the program with some other intensity techniques like rest pause, force reps etc. But only do that for 3-4 weeks at a time! Push yourself! It's all about time under tension, and progressive overload! Use a slow, controlled tempo. If you normally throw around 50lb DB's on curls, lower the weight a bit and slow those reps down! Find that sweet spot between heavy weight and something you can control slowly to make the muscle fail within the prescribed rep range. Bump that weight up slowly overtime! Most importantly, have fun! Feel free to change up the exercises. Just make sure they hit the same muscles.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 07, 2025 01:54
  • Last Edited
    Jul 07, 2025 02:29
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Hammer Curl
1
6-10 reps
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Squat (Barbell)
1
12-20 reps
RPE 10
6
Leg Curl
1
12-20 reps
RPE 10
7
Standing Calf Raise
1
12-20 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
6-10 Reps
@10
2
Lateral Raise (Dumbbell)
1 Set
8-15 Reps
@10
3
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
4
Bent Over Row (Barbell)
1 Set
6-10 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
6-10 Reps
@10
6
Hammer Curl
1 Set
6-10 Reps
@10
7
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
1 Set
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
3
Tricep Extension (Cable)
1 Set
6-10 Reps
@10
4
Bench Press (Close Grip)
1 Set
6-10 Reps
@10
5
Squat (Barbell)
1 Set
12-20 Reps
@10
6
Leg Curl
1 Set
12-20 Reps
@10
7
Standing Calf Raise
1 Set
12-20 Reps
@10