logo
BoostcampPNG

Jonah Spring 2025

by Jonah R.

Program Description

hypetrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 03, 2025 11:17
  • Last Edited
    Jun 18, 2025 12:25

Summary

Get ready to elevate your strength with the Jonah Spring 2025 program, a focused 8-week journey designed for serious lifters. Committing just one day a week, you'll engage in a powerful blend of barbell and machine exercises, including the Jammer Press and Hack Squat, targeting your chest, shoulders, and legs. Each session is structured to maximize intensity and results, utilizing supersets and varied rep ranges to challenge your limits. Perfect for those looking to build muscle and enhance overall strength, this program is your ticket to a stronger spring!
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jammer Press
3
6-8 reps
-
2A
Lat Pulldown (Single Arm)
3
6-8 reps
-
2B
Shoulder Press (Machine)
3
6-8 reps
-
3
Hack Squat
3
4-6 reps
-
4
Leg Curl
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jammer Press
3
6-8 reps
-
2A
Lat Pulldown (Single Arm)
3
6-8 reps
-
2B
Shoulder Press (Machine)
3
6-8 reps
-
3
Hack Squat
3
4-6 reps
-
4
Leg Curl
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jammer Press
3
6-8 reps
-
2A
Lat Pulldown (Single Arm)
3
6-8 reps
-
2B
Shoulder Press (Machine)
3
6-8 reps
-
3
Hack Squat
3
4-6 reps
-
4
Leg Curl
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jammer Press
3
6-8 reps
-
2A
Lat Pulldown (Single Arm)
3
6-8 reps
-
2B
Shoulder Press (Machine)
3
6-8 reps
-
3
Hack Squat
3
4-6 reps
-
4
Leg Curl
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jammer Press
3
6-8 reps
-
2A
Lat Pulldown (Single Arm)
3
6-8 reps
-
2B
Shoulder Press (Machine)
3
6-8 reps
-
3
Hack Squat
3
4-6 reps
-
4
Leg Curl
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jammer Press
3
6-8 reps
-
2A
Lat Pulldown (Single Arm)
3
6-8 reps
-
2B
Shoulder Press (Machine)
3
6-8 reps
-
3
Hack Squat
3
4-6 reps
-
4
Leg Curl
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jammer Press
3
6-8 reps
-
2A
Lat Pulldown (Single Arm)
3
6-8 reps
-
2B
Shoulder Press (Machine)
3
6-8 reps
-
3
Hack Squat
3
4-6 reps
-
4
Leg Curl
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jammer Press
3
6-8 reps
-
2A
Lat Pulldown (Single Arm)
3
6-8 reps
-
2B
Shoulder Press (Machine)
3
6-8 reps
-
3
Hack Squat
3
4-6 reps
-
4
Leg Curl
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
6-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Jammer Press
3 Sets
6-8 Reps
-
2A
Lat Pulldown (Single Arm)
3 Sets
6-8 Reps
-
2B
Shoulder Press (Machine)
3 Sets
6-8 Reps
-
3
Hack Squat
3 Sets
4-6 Reps
-
4
Leg Curl
3 Sets
6-10 Reps
-
5
Behind The Back Lateral Raise (Cable)
3 Sets
6-10 Reps
-