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N.D JY

by Nathan D.
1 athletes joined

Program Description

8 week home workout

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 17, 2025 10:11
  • Last Edited
    Jun 18, 2025 10:07

Summary

Embark on an 8-week journey with the N.D JY program, designed for dedicated lifters ready to push their limits. This 5-day-a-week regimen combines barbell strength training with dynamic bodyweight exercises, ensuring a comprehensive approach to building muscle and enhancing functional fitness. Each session focuses on key lifts like the Push Press and Front Squat, complemented by targeted supersets to maximize your gains. Whether you're looking to increase strength or improve endurance, this program will challenge you and drive results. Get ready to transform your training and elevate your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
3 reps
RPE 5
2
Front Squat (Barbell)
10
3 reps
RPE 5
3A
Pull-Up (Weighted)
5
3 reps
RPE 5
3B
Dip (Weighted)
5
3 reps
RPE 5
4
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
3 reps
RPE 5
2
Front Squat (Barbell)
10
3 reps
RPE 5
3A
Pull-Up (Weighted)
5
3 reps
RPE 5
3B
Dip (Weighted)
5
3 reps
RPE 5
4
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
3 reps
RPE 5
2
Front Squat (Barbell)
10
3 reps
RPE 5
3A
Pull-Up (Weighted)
5
3 reps
RPE 5
3B
Dip (Weighted)
5
3 reps
RPE 5
4
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
3 reps
RPE 5
2
Front Squat (Barbell)
10
3 reps
RPE 5
3A
Pull-Up (Weighted)
5
3 reps
RPE 5
3B
Dip (Weighted)
5
3 reps
RPE 5
4
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
3 reps
RPE 5
2
Front Squat (Barbell)
10
3 reps
RPE 5
3A
Pull-Up (Weighted)
5
3 reps
RPE 5
3B
Dip (Weighted)
5
3 reps
RPE 5
4
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
3 reps
RPE 5
2
Front Squat (Barbell)
10
3 reps
RPE 5
3A
Pull-Up (Weighted)
5
3 reps
RPE 5
3B
Dip (Weighted)
5
3 reps
RPE 5
4
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
3 reps
RPE 5
2
Front Squat (Barbell)
10
3 reps
RPE 5
3A
Pull-Up (Weighted)
5
3 reps
RPE 5
3B
Dip (Weighted)
5
3 reps
RPE 5
4
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
3 reps
RPE 5
2
Front Squat (Barbell)
10
3 reps
RPE 5
3A
Pull-Up (Weighted)
5
3 reps
RPE 5
3B
Dip (Weighted)
5
3 reps
RPE 5
4
Hanging Leg Raise
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Exercise
1
20 mins
-
2A
Hammer Curl (Dumbbell)
5
3 reps
RPE 5
2B
Skull Crusher (Barbell)
5
3 reps
RPE 5
3
Face Pull
5
8-12 reps
RPE 8
4
Ab Wheel
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Exercise
1
20 mins
-
2A
Hammer Curl (Dumbbell)
5
3 reps
RPE 5
2B
Skull Crusher (Barbell)
5
3 reps
RPE 5
3
Face Pull
5
8-12 reps
RPE 8
4
Ab Wheel
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Exercise
1
20 mins
-
2A
Hammer Curl (Dumbbell)
5
3 reps
RPE 5
2B
Skull Crusher (Barbell)
5
3 reps
RPE 5
3
Face Pull
5
8-12 reps
RPE 8
4
Ab Wheel
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Exercise
1
20 mins
-
2A
Hammer Curl (Dumbbell)
5
3 reps
RPE 5
2B
Skull Crusher (Barbell)
5
3 reps
RPE 5
3
Face Pull
5
8-12 reps
RPE 8
4
Ab Wheel
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Exercise
1
20 mins
-
2A
Hammer Curl (Dumbbell)
5
3 reps
RPE 5
2B
Skull Crusher (Barbell)
5
3 reps
RPE 5
3
Face Pull
5
8-12 reps
RPE 8
4
Ab Wheel
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Exercise
1
20 mins
-
2A
Hammer Curl (Dumbbell)
5
3 reps
RPE 5
2B
Skull Crusher (Barbell)
5
3 reps
RPE 5
3
Face Pull
5
8-12 reps
RPE 8
4
Ab Wheel
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Exercise
1
20 mins
-
2A
Hammer Curl (Dumbbell)
5
3 reps
RPE 5
2B
Skull Crusher (Barbell)
5
3 reps
RPE 5
3
Face Pull
5
8-12 reps
RPE 8
4
Ab Wheel
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Exercise
1
20 mins
-
2A
Hammer Curl (Dumbbell)
5
3 reps
RPE 5
2B
Skull Crusher (Barbell)
5
3 reps
RPE 5
3
Face Pull
5
8-12 reps
RPE 8
4
Ab Wheel
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
5 reps
RPE 7
2
Incline Bench Press (Barbell)
6
5 reps
RPE 7
3
Bench Press (Barbell)
6
1 reps
RPE 3
4
Bench Press (Barbell)
2
AMRAP
60%
5
Squat (Barbell)
2
3 mins
-
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
5 reps
RPE 7
2
Incline Bench Press (Barbell)
6
5 reps
RPE 7
3
Bench Press (Barbell)
6
1 reps
RPE 3
4
Bench Press (Barbell)
2
AMRAP
60%
5
Squat (Barbell)
2
3 mins
-
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
5 reps
RPE 7
2
Incline Bench Press (Barbell)
6
5 reps
RPE 7
3
Bench Press (Barbell)
6
1 reps
RPE 3
4
Bench Press (Barbell)
2
AMRAP
60%
5
Squat (Barbell)
2
3 mins
-
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
5 reps
RPE 7
2
Incline Bench Press (Barbell)
6
5 reps
RPE 7
3
Bench Press (Barbell)
6
1 reps
RPE 3
4
Bench Press (Barbell)
2
AMRAP
60%
5
Squat (Barbell)
2
3 mins
-
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
5 reps
RPE 7
2
Incline Bench Press (Barbell)
6
5 reps
RPE 7
3
Bench Press (Barbell)
6
1 reps
RPE 3
4
Bench Press (Barbell)
2
AMRAP
60%
5
Squat (Barbell)
2
3 mins
-
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
5 reps
RPE 7
2
Incline Bench Press (Barbell)
6
5 reps
RPE 7
3
Bench Press (Barbell)
6
1 reps
RPE 3
4
Bench Press (Barbell)
2
AMRAP
60%
5
Squat (Barbell)
2
3 mins
-
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
5 reps
RPE 7
2
Incline Bench Press (Barbell)
6
5 reps
RPE 7
3
Bench Press (Barbell)
6
1 reps
RPE 3
4
Bench Press (Barbell)
2
AMRAP
60%
5
Squat (Barbell)
2
3 mins
-
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
5 reps
RPE 7
2
Incline Bench Press (Barbell)
6
5 reps
RPE 7
3
Bench Press (Barbell)
6
1 reps
RPE 3
4
Bench Press (Barbell)
2
AMRAP
60%
5
Squat (Barbell)
2
3 mins
-
6
Hanging Leg Raise
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
10
10 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
10
10 reps
RPE 10
2
Ab Wheel
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
10
10 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
10
10 reps
RPE 10
2
Ab Wheel
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
10
10 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
10
10 reps
RPE 10
2
Ab Wheel
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
10
10 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
10
10 reps
RPE 10
2
Ab Wheel
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
10
10 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
10
10 reps
RPE 10
2
Ab Wheel
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
10
10 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
10
10 reps
RPE 10
2
Ab Wheel
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
10
10 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
10
10 reps
RPE 10
2
Ab Wheel
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
10
10 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
10
10 reps
RPE 10
2
Ab Wheel
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
15
1 reps
RPE 3
2
Seated Military Press (Barbell)
4
8 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
100%
4
Shrug (Trap Bar)
3
AMRAP
-
5
Hanging Leg Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
15
1 reps
RPE 3
2
Seated Military Press (Barbell)
4
8 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
100%
4
Shrug (Trap Bar)
3
AMRAP
-
5
Hanging Leg Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
15
1 reps
RPE 3
2
Seated Military Press (Barbell)
4
8 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
100%
4
Shrug (Trap Bar)
3
AMRAP
-
5
Hanging Leg Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
15
1 reps
RPE 3
2
Seated Military Press (Barbell)
4
8 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
100%
4
Shrug (Trap Bar)
3
AMRAP
-
5
Hanging Leg Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
15
1 reps
RPE 3
2
Seated Military Press (Barbell)
4
8 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
100%
4
Shrug (Trap Bar)
3
AMRAP
-
5
Hanging Leg Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
15
1 reps
RPE 3
2
Seated Military Press (Barbell)
4
8 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
100%
4
Shrug (Trap Bar)
3
AMRAP
-
5
Hanging Leg Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
15
1 reps
RPE 3
2
Seated Military Press (Barbell)
4
8 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
100%
4
Shrug (Trap Bar)
3
AMRAP
-
5
Hanging Leg Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
15
1 reps
RPE 3
2
Seated Military Press (Barbell)
4
8 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
100%
4
Shrug (Trap Bar)
3
AMRAP
-
5
Hanging Leg Raise
5
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Push Press (Barbell)
10 Sets
3 Reps
@5
2
Front Squat (Barbell)
10 Sets
3 Reps
@5
3A
Pull-Up (Weighted)
5 Sets
3 Reps
@5
3B
Dip (Weighted)
5 Sets
3 Reps
@5
4
Hanging Leg Raise
5 Sets
AMRAP
-
Day 2
1
Bodyweight Exercise
1 Set
20 mins
-
2A
Hammer Curl (Dumbbell)
5 Sets
3 Reps
@5
2B
Skull Crusher (Barbell)
5 Sets
3 Reps
@5
3
Face Pull
5 Sets
8-12 Reps
@8
4
Ab Wheel
5 Sets
AMRAP
-
Day 3
1
High Pull
6 Sets
5 Reps
@7
2
Incline Bench Press (Barbell)
6 Sets
5 Reps
@7
3
Bench Press (Barbell)
6 Sets
1 Reps
@3
4
Bench Press (Barbell)
2 Sets
AMRAP
60%
5
Squat (Barbell)
2 Sets
3 mins
-
6
Hanging Leg Raise
5 Sets
AMRAP
-
Day 4
1A
Skull Crusher (Barbell)
10 Sets
10 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)
10 Sets
10 Reps
@10
2
Ab Wheel
5 Sets
AMRAP
-
Day 5
1
Squat (Barbell)
15 Sets
1 Reps
@3
2
Seated Military Press (Barbell)
4 Sets
8 Reps
@10
3
Shrug (Trap Bar)
3 Sets
3 Reps
100%
4
Shrug (Trap Bar)
3 Sets
AMRAP
-
5
Hanging Leg Raise
5 Sets
AMRAP
-