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Wanjacked

by Julien O.
2 athletes joined
4.0
(1 rating)

Program Description

My take on GVS Wayjacked Program. Just marginal modifications, mostly exercise substitutions. Here's the original Program: https://youtu.be/K_D4o1373z4?si=r8qUVDrndDFERfvf Advice, and Progression Scheme stay the same as in the Video.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2025 01:31
  • Last Edited
    Jun 18, 2025 08:48

Summary

Unleash your potential with Wanjacked, a dynamic 7-week program designed to sculpt your upper and lower body through a balanced 4-day split. Each session combines supersets targeting major muscle groups, ensuring you maximize intensity and efficiency in every workout. Expect to engage in a variety of exercises, from barbell bench presses to high bar squats, all tailored to push your limits and enhance your strength. Whether you're looking to build muscle or improve your overall fitness, this comprehensive plan will guide you every step of the way. Get ready to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
1B
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Incline Lateral Raise
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3C
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
1B
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Incline Lateral Raise
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3C
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
1B
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Helms Row
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Incline Lateral Raise
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3C
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
1B
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Incline Lateral Raise
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3C
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
1B
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Incline Lateral Raise
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3C
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
1B
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Incline Lateral Raise
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3C
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
1B
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Incline Lateral Raise
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3C
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 8
5
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 8
5
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 8
5
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 8
5
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 8
5
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 8
5
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 8
5
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
1B
Pull-Up (Assisted)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Cable Low Row
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3
Face Pull
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4A
Hammer Curl
2
8-10 reps
RPE 9.5
4B
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
1B
Pull-Up (Assisted)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Cable Low Row
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3
Face Pull
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4A
Hammer Curl
2
8-10 reps
RPE 9.5
4B
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
1B
Pull-Up (Assisted)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Helms Row
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3B
Hammer Curl
2
8-10 reps
RPE 9.5
3C
Face Pull
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
1B
Pull-Up (Assisted)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Helms Row
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3B
Hammer Curl
2
8-10 reps
RPE 9.5
3C
Face Pull
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
1B
Pull-Up (Assisted)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Helms Row
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3B
Hammer Curl
2
8-10 reps
RPE 9.5
3C
Face Pull
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
1B
Pull-Up (Assisted)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Helms Row
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3B
Hammer Curl
2
8-10 reps
RPE 9.5
3C
Face Pull
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
1B
Pull-Up (Assisted)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Helms Row
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3B
Hammer Curl
2
8-10 reps
RPE 9.5
3C
Face Pull
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 9.5
RPE 10
3
Front Squat (Barbell)
2
6-8 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9.5
4B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 9.5
RPE 10
3
Front Squat (Barbell)
2
6-8 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9.5
4B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 9.5
RPE 10
3
Front Squat (Barbell)
2
6-8 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9.5
4B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 9.5
RPE 10
3
Front Squat (Barbell)
2
6-8 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9.5
4B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 9.5
RPE 10
3
Front Squat (Barbell)
2
6-8 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9.5
4B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 9.5
RPE 10
3
Front Squat (Barbell)
2
6-8 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9.5
4B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 9.5
RPE 10
3
Front Squat (Barbell)
2
6-8 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9.5
4B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@8
@8
1B
Lat Pulldown (Single Arm)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9.5
@10
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9.5
@9.5
2B
Seated Wide-Grip Row (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9.5
@10
3A
Incline Lateral Raise
2 Sets
8-10 Reps
@10
3B
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
3C
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@9.5
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8
@8
2
B-Stance Romanian Deadlift (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@8
@8
3
Leg Press
2 Sets
8-12 Reps
@8
4
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
@8
5
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
@8
Day 3
1A
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9.5
@9.5
1B
Pull-Up (Assisted)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9.5
@10
2A
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9.5
@9.5
2B
Cable Low Row
1 Set
1 Set
6-8 Reps
8-10 Reps
@9.5
@10
3
Face Pull
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
4A
Hammer Curl
2 Sets
8-10 Reps
@9.5
4B
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
Day 4
1
Good Morning
2 Sets
8-12 Reps
@8
2
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
10-15 Reps
@9.5
@10
3
Front Squat (Barbell)
2 Sets
6-8 Reps
@8
4A
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@9.5
4B
Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@9.5
5
Bulgarian Split Squat (Dumbbell)
1 Set
8-12 Reps
@8