logo
BoostcampPNG

Jonas Pettersen Plan

by Ahmed Z.
2 athletes joined

Program Description

Bodybuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Oct 19, 2025 07:26
  • Last Edited
    Nov 18, 2025 12:31

Summary

The Jonas Pettersen Plan is a dynamic 1-week training program designed for those looking to push their limits with a structured 4-day split. Each session targets key muscle groups through compound and isolation exercises, including Deadlifts, Pull-Ups, and Squats, ensuring a balanced approach to strength and hypertrophy. With a focus on maximizing intensity and volume, this program is perfect for lifters ready to elevate their performance in the gym. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Upper Back
10.8%
Front Delts
9.1%
Quadriceps
8.6%
Hamstrings
8.6%
Biceps
8.1%
Glutes
7.5%
Lats
7.5%
Middle Delts
6.5%
Chest
6.5%
Abs
5.4%
Lower Back
2.7%
Rear Delts
2.2%
Forearms
2.2%
Calves
2.2%
Adductors
1.6%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3
Lateral Raise (Dumbbell)
2
12 reps
-
4
Face Pull
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Seated Dumbbell Curl
2
12 reps
-
3
Hammer Curl (Dumbbell)
2
12 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Single Arm High Row (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Tricep Pushdown (Cable)
2
10 reps
-
3
Overhead Tricep Extension (Cable)
2
10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
75%
2
Hamstring Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
12-20 reps
-
5
Abs Crunch (Machine)
2
12-20 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
6-8 Reps
75%
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
4
Face Pull
2 Sets
12 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
2
Seated Dumbbell Curl
2 Sets
12 Reps
-
3
Hammer Curl (Dumbbell)
2 Sets
12 Reps
-
4
Seated Row (Machine)
2 Sets
12 Reps
-
5
Single Arm High Row (Cable)
2 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
3
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
4
Chest Fly (Cable)
3 Sets
8-12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
6-10 Reps
75%
2
Hamstring Curl
2 Sets
8-12 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Calf Raise (Leg Press)
2 Sets
12-20 Reps
-
5
Abs Crunch (Machine)
2 Sets
12-20 Reps
-