Beginner–IntermediateFree

Talking about being Jacked

Transform your routine in just 4 weeks with Apoorv Robusta—20 days of focused workouts to unleash your strength and boost your confidence.

Apoorv Kerketta· Jun 2025

1athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

5 days

Level

Intermediate, Beginner

Goal

Muscle, Women's

Equipment

Full Gym

Session length

70 min

**Apoorv Robusta** is a comprehensive 4-week program designed to elevate your strength and muscle definition through a rigorous 20-day training schedule. Each session targets key muscle groups with a blend of compound lifts and isolation exercises, ensuring balanced development and optimal results. With a focus on progressive overload, you'll tackle movements like weighted pull-ups, barbell squats, and seated rows, all while honing your technique with instructional videos. Get ready to push your limits and transform your physique!

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.8%

Upper Back

12%

Front Delts

11.7%

Biceps

11.2%

Middle Delts

10.7%

Lats

10.4%

Chest

9.6%

Rear Delts

5.3%

Quadriceps

4.4%

Hamstrings

3.2%

Glutes

2.8%

Forearms

1.9%

Abs

1.6%

Lower Back

1.6%

Adductors

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	1	10–12 reps	@8
		1	10–12 reps	@9
		1	10–12 reps	@10
2	Dip (Weighted)	1	8–12 reps	@9
		1	8–12 reps	@9.5
		1	8–12 reps	@10
3	Chest Fly (Machine)	1	10–12 reps	@8
		1	10–12 reps	@9
		1	10–12 reps	@10
4	Tricep Extension (Machine)	1	12–15 reps	@8
		1	12–15 reps	@9
		1	12–15 reps	@10
5	Lateral Raise (Dumbbell)	1	12–15 reps	@8
		1	12–15 reps	@9
		3	12–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Weighted)	1	6–8 reps	@8
		1	6–8 reps	@9
		1	6–8 reps	@10
2	Seated Row (Machine)	1	10–12 reps	@8
		1	10–12 reps	@9
		1	10–12 reps	@10
3	Lat Prayer	1	12–15 reps	@8
		1	12–15 reps	@9
		1	12–15 reps	@10
4	Rear Delt Fly (Machine)	1	12–15 reps	@8
		1	12–15 reps	@9
		1	12–15 reps	@10
5	Bicep Curl (Dumbbell)	1	15–20 reps	@8
		1	15–20 reps	@9
		1	15–20 reps	@10
6	Preacher Curl (Dumbbell)	1	10–12 reps	@9
		1	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	8–12 reps	@8
		1	8–12 reps	@9
		1	8–12 reps	@10
2	Romanian Deadlift (Barbell)	1	10–15 reps	@8
		1	10–15 reps	@9
		1	10–15 reps	@10
3	Seated Overhead Press (Dumbbell)	1	6–10 reps	@8
		1	6–10 reps	@9
		1	6–10 reps	@10
4	Leg Extension	1	10–12 reps	@8
		1	10–12 reps	@9
		1	10–12 reps	@10
5	Rear Delt Fly (Machine)	1	12–15 reps	@8
		1	12–15 reps	@9
		1	12–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	1	10–12 reps	@8
		1	10–12 reps	@9
		1	10–12 reps	@10
2	Dip (Weighted)	1	6–8 reps	@9.5
3	Chest Fly (Machine)	1	10–12 reps	@8
		1	10–12 reps	@9
		1	10–12 reps	@10
4	Skull Crusher (Barbell)	1	10–15 reps	@9
		1	10–15 reps	@10
5	Tricep Extension (Machine)	1	12–15 reps	@8
		1	12–15 reps	@9
		1	12–15 reps	@10
6	Lateral Raise (Dumbbell)	1	12–15 reps	@8
		1	12–15 reps	@9
		1	12–15 reps	@10
7	Lateral Raise (Machine)	1	10–15 reps	@9
		1	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Weighted)	1	6–8 reps	@8
		1	6–8 reps	@9
		1	6–8 reps	@10
2	Dumbbell Row	1	10–12 reps	@8
		1	10–12 reps	@9
		1	10–12 reps	@10
3	Overhead Press (Machine)	1	10–12 reps	@8
		1	10–12 reps	@9
		1	10–12 reps	@10
4	Lat Prayer	1	12–15 reps	@8
		1	12–15 reps	@9
		1	12–15 reps	@10
5	Bicep Curl (Dumbbell)	1	15–20 reps	@8
		1	15–20 reps	@9
		1	15–20 reps	@10
6	Bicep Curl (Barbell)	1	10–12 reps	@8
		1	10–12 reps	@9
		2	10–12 reps	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Talking about being Jacked is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Talking about being Jacked is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Talking about being Jacked is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android