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.

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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

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 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

-