logo
BoostcampPNG

Big Jay

by Honor Foss
1 athletes joined

Program Description

Optimize functional strength and mobility with high pace full body workouts.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 23, 2024 07:31
  • Last Edited
    Jun 18, 2025 03:05

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.3%
Glutes
10.2%
Triceps
9.6%
Upper Back
9.6%
Hamstrings
9.5%
Chest
8.4%
Front Delts
7.7%
Lats
7.3%
Biceps
6.9%
Middle Delts
4.1%
Lower Back
3.9%
Abs
3.8%
Other
2.4%
Olympic
2.4%
Adductors
1.5%
Forearms
0.9%
Rear Delts
0.5%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
-
2
Push Up
3
8-12 reps
-
3
Lunge (Dumbbell)
2
AMRAP
-
4
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
-
2
Push Up
3
8-12 reps
-
3
Lunge (Dumbbell)
2
AMRAP
-
4
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
-
2
Push Up
3
8-12 reps
-
3
Lunge (Dumbbell)
2
AMRAP
-
4
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
-
2
Push Up
3
8-12 reps
-
3
Lunge (Dumbbell)
2
AMRAP
-
4
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
20 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Goblet Squat
2
10 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
20 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Goblet Squat
2
10 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
20 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Goblet Squat
2
10 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
20 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Goblet Squat
2
10 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
10-15 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
AMRAP
-
4
Goblet Squat
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
-
2
Push Up
3
8-12 reps
-
3
Lunge (Dumbbell)
2
AMRAP
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
-
2
Push Up
3
8-12 reps
-
3
Lunge (Dumbbell)
2
AMRAP
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
-
2
Push Up
3
8-12 reps
-
3
Lunge (Dumbbell)
2
AMRAP
-
4
Dip (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
6-8 reps
-
2
Overhead Press (Dumbbell)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
AMRAP
-
4
Barbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
20 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Goblet Squat
2
10 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
20 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Goblet Squat
2
10 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
20 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Goblet Squat
2
10 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
10-15 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
AMRAP
-
4
Goblet Squat
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
10-15 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
AMRAP
-
4
Goblet Squat
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
10-15 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bench Press (Dumbbell)
2
AMRAP
-
4
Goblet Squat
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
6-8 reps
-
2
Overhead Press (Dumbbell)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
AMRAP
-
4
Barbell Row
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
6-8 reps
-
2
Overhead Press (Dumbbell)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
AMRAP
-
4
Barbell Row
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
6-8 reps
-
2
Overhead Press (Dumbbell)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
AMRAP
-
4
Barbell Row
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Kettlebell Swing
3 Sets
8-12 Reps
-
2
Push Up
3 Sets
8-12 Reps
-
3
Lunge (Dumbbell)
2 Sets
AMRAP
-
4
Dip (Bodyweight)
3 Sets
10 Reps
-
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
20 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
-
3
Goblet Squat
2 Sets
10 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
Day 3
1
Burpee
3 Sets
10-15 Reps
-
2
Dumbbell Row
3 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
2 Sets
AMRAP
-
4
Goblet Squat
2 Sets
AMRAP
-
Day 4
1
Snatch (Kettlebell)
3 Sets
6-8 Reps
-
2
Overhead Press (Dumbbell)
2 Sets
12-15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
4
Barbell Row
3 Sets
12 Reps
-