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Jakobs Training

by Jakob White
1 athletes joined

Program Description

Transform your fitness journey with Jakobs Training, a dynamic 6-week program designed for dedicated lifters. Committing just 4 days a week, you’ll engage in a balanced mix of strength and conditioning workouts that challenge your limits and boost your performance. Each session is crafted to build muscle, enhance endurance, and improve overall athleticism. Get ready to push your boundaries and achieve your goals with a structured approach that delivers results!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 01, 2026 10:46
  • Last Edited
    Mar 01, 2026 10:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Front Delts
12.3%
Upper Back
10.6%
Lats
9.7%
Biceps
8.4%
Middle Delts
7.9%
Chest
6.2%
Hamstrings
6.2%
Quadriceps
6.2%
Glutes
4.4%
Rear Delts
3.5%
Calves
3.5%
Abs
3.1%
Forearms
1.8%
Adductors
1.3%
Lower Back
0.9%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Overhead Press (Machine)
2
8 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Tricep Rope Push Down (Cable)
2
10 reps
-
7
Hammer Curl (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Overhead Press (Machine)
2
8 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Tricep Rope Push Down (Cable)
2
10 reps
-
7
Hammer Curl (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Overhead Press (Machine)
2
8 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Tricep Rope Push Down (Cable)
2
10 reps
-
7
Hammer Curl (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Overhead Press (Machine)
2
8 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Tricep Rope Push Down (Cable)
2
10 reps
-
7
Hammer Curl (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Overhead Press (Machine)
2
8 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Tricep Rope Push Down (Cable)
2
10 reps
-
7
Hammer Curl (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Overhead Press (Machine)
2
8 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Tricep Rope Push Down (Cable)
2
10 reps
-
7
Hammer Curl (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2
Chest Press (Machine)
2
8 reps
-
3
Seated Row (Cable)
2
10 reps
-
4
Incline Bench Press (Smith Machine)
2
8 reps
-
5
Seated Row (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2
Chest Press (Machine)
2
8 reps
-
3
Seated Row (Cable)
2
10 reps
-
4
Incline Bench Press (Smith Machine)
2
8 reps
-
5
Seated Row (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2
Chest Press (Machine)
2
8 reps
-
3
Seated Row (Cable)
2
10 reps
-
4
Incline Bench Press (Smith Machine)
2
8 reps
-
5
Seated Row (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2
Chest Press (Machine)
2
8 reps
-
3
Seated Row (Cable)
2
10 reps
-
4
Incline Bench Press (Smith Machine)
2
8 reps
-
5
Seated Row (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2
Chest Press (Machine)
2
8 reps
-
3
Seated Row (Cable)
2
10 reps
-
4
Incline Bench Press (Smith Machine)
2
8 reps
-
5
Seated Row (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
2
Chest Press (Machine)
2
8 reps
-
3
Seated Row (Cable)
2
10 reps
-
4
Incline Bench Press (Smith Machine)
2
8 reps
-
5
Seated Row (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Lateral Raise (Cable)
2
12 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Lateral Raise (Cable)
2
12 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Lateral Raise (Cable)
2
12 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Lateral Raise (Cable)
2
12 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Lateral Raise (Cable)
2
12 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Lateral Raise (Cable)
2
12 reps
-
3
Tricep Rope Push Down (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3
Overhead Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Seated Row (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
7
Hammer Curl (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 2
1
Leg Curl
1 Set
1 Set
10 Reps
10 Reps
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 3
1
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Seated Row (Machine)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 4
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-