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Jamie

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Program Description

**Jamie: 12-Week Strength & Cardio Program** Embark on a transformative journey with the Jamie program, designed to elevate your fitness over 12 weeks. This comprehensive plan includes 36 training sessions that seamlessly blend strength training and cardio, focusing on full-body workouts to build muscle and enhance endurance. Each week features a variety of exercises, including the Smith Machine Bench Press, Leg Press, and Lat Pulldown, ensuring balanced development across all major muscle groups. Get ready to push your limits and achieve your fitness goals with structured workouts that fit into your busy schedule!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 08, 2025 02:47
  • Last Edited
    Nov 08, 2025 03:08
Muscle Engagement
Front
Back
MuscleSet
Chest
13.8%
Lats
12.9%
Biceps
12%
Triceps
10.1%
Upper Back
10.1%
Quadriceps
9.2%
Front Delts
8.3%
Hamstrings
7.4%
Cardio
6.9%
Middle Delts
4.6%
Glutes
1.8%
Abductors
0.9%
Forearms
0.9%
Rear Delts
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Leg Press
2
10-15 reps
RPE 10
4
Lat Pulldown
2
10-15 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Leg Press
2
10-15 reps
RPE 10
4
Lat Pulldown
2
10-15 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Leg Press
2
10-15 reps
RPE 10
4
Lat Pulldown
2
10-15 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Leg Press
2
10-15 reps
RPE 10
4
Lat Pulldown
2
10-15 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Leg Press
2
10-15 reps
RPE 10
4
Lat Pulldown
2
10-15 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Leg Press
2
10-15 reps
RPE 10
4
Lat Pulldown
2
10-15 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Leg Press
2
10-15 reps
RPE 10
4
Lat Pulldown
2
10-15 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Leg Press
2
10-15 reps
RPE 10
4
Lat Pulldown
2
10-15 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Leg Press
2
10-15 reps
RPE 10
4
Lat Pulldown
2
10-15 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Leg Press
2
10-15 reps
RPE 10
4
Lat Pulldown
2
10-15 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Leg Press
2
10-15 reps
RPE 10
4
Lat Pulldown
2
10-15 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Leg Press
2
10-15 reps
RPE 10
4
Lat Pulldown
2
10-15 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Chest Fly (Cable)
2
10-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Chest Fly (Cable)
2
10-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Chest Fly (Cable)
2
10-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Chest Fly (Cable)
2
10-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Chest Fly (Cable)
2
10-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Chest Fly (Cable)
2
10-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Chest Fly (Cable)
2
10-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Chest Fly (Cable)
2
10-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Chest Fly (Cable)
2
10-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Chest Fly (Cable)
2
10-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Chest Fly (Cable)
2
10-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Chest Fly (Cable)
2
10-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Underhand Lat Pulldown
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Underhand Lat Pulldown
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Underhand Lat Pulldown
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Underhand Lat Pulldown
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Underhand Lat Pulldown
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Underhand Lat Pulldown
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Underhand Lat Pulldown
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Underhand Lat Pulldown
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Underhand Lat Pulldown
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Underhand Lat Pulldown
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Underhand Lat Pulldown
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Underhand Lat Pulldown
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Treadmill
1 Set
10 mins
-
2
Bench Press (Smith Machine)
2 Sets
6-10 Reps
-
3
Leg Press
2 Sets
10-15 Reps
@10
4
Lat Pulldown
2 Sets
10-15 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
-
Day 2
1
Treadmill
1 Set
10 mins
-
2
Chest Fly (Cable)
2 Sets
10-15 Reps
-
3
Leg Extension
2 Sets
10-15 Reps
-
4
Seated Row (Cable)
2 Sets
10-15 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
Day 3
1
Treadmill
1 Set
10 mins
-
2
Incline Bench Press (Smith Machine)
2 Sets
8-10 Reps
-
3
Leg Curl
2 Sets
10-15 Reps
-
4
Underhand Lat Pulldown
2 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-