Strong and Jacked
Get strong and jacked.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Dip (Weighted) | 3 | 4–8 reps | — |
| 1B | Dumbbell Row | 1 | 8–12 reps | @9 |
| 2 | 8–12 reps | — | ||
| Superset | ||||
| 2A | Overhead Press (Barbell) | 3 | 6–12 reps | — |
| 2B | Bicep Curl (EZ Bar) | 3 | 6–10 reps | — |
| Superset | ||||
| 3A | Lateral Raise (Cable) | 3 | 8–15 reps | — |
| 3B | Overhead Tricep Extension (Cable) | 3 | 10–15 reps | — |
| 3C | Leg Raise (Captain's Chair) | 3 | 10–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 4–8 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 8–12 reps |
| Superset | |||
| 3A | Leg Extension | 4 | 10–15 reps |
| 3B | Leg Curl | 4 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Chin-Up (Weighted) | 3 | 4–8 reps |
| 1B | Overhead Tricep Extension (Cable) | 3 | 10–15 reps |
| Superset | |||
| 2A | Incline Bench Press (Barbell) | 3 | 6–10 reps |
| 2B | Seated Row (Cable) | 3 | 10–20 reps |
| Superset | |||
| 3A | Fly Press (Dumbbell) | 3 | 6–12 reps |
| 3B | Bicep Curl (Cable) | 3 | 10–15 reps |
| 3C | Decline Crunch (Weighted) | 3 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Close Grip) | 3 | 6–10 reps |
| 1B | Pullover (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 2A | JM Press | 3 | 6–12 reps |
| 2B | Preacher Curl (Barbell) | 3 | 6–12 reps |
| 2C | Leg Raise (Captain's Chair) | 3 | 10–20 reps |
| Superset | |||
| 3A | Hammer Curl | 3 | 6–12 reps |
| 3B | Upright Row (Barbell) | 3 | 10–15 reps |
| 3C | Decline Crunch (Weighted) | 3 | 10–20 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Strong and Jacked is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Strong and Jacked is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Strong and Jacked is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
