Pumped and Jacked
Get pumped and jacked
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 0 reps |
| Superset | |||
| 2A | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 3 | Bench Press (Close Grip) | 3 | 0 reps |
| 4 | Barbell Row | 3 | 0 reps |
| 5 | Chest Fly (Cable) | 3 | 0 reps |
| 6 | Plank | 3 | 0 min |
| 7 | Bird Dogs | 3 | 0 reps |
| Superset | |||
| Superset | |||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lunge (Dumbbell) | 3 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | TRX Row | 3 | 0 reps |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 0 reps |
| 5 | Bicep Curl (Barbell) | 3 | 0 reps |
| 6 | Back Extension (Weighted) | 3 | 0 reps |
| 7 | Hip Thrust (Barbell) | 3 | 0 reps |
| 8 | Walking Lunge | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 0 reps |
| 2 | Overhead Press (Barbell) | 3 | 0 reps |
| 3 | Seated Row (Cable) | 3 | 0 reps |
| 4 | Skull Crusher | 3 | 0 reps |
| 5 | Lat Prayer | 3 | 0 reps |
| 6 | Lateral Raise (Cable) | 3 | 0 reps |
| 7 | V-Up | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Pullover (Dumbbell) | 3 | 0 reps |
| 3 | Goblet Squat | 3 | 0 reps |
| 4 | Tricep Rope Push Down (Cable) | 3 | 0 reps |
| 5 | T-Bar Row | 3 | 0 reps |
| 6 | Leg Curl | 3 | 0 reps |
| 7 | Abs Crunch (Weighted) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 3 | 0 reps |
| 2 | Straight Leg Calf Raise | 3 | 0 reps |
| 3 | Bent Over Row (Barbell) | 3 | 0 reps |
| 4 | Front Raise | 3 | 0 reps |
| 5 | Dip (Bodyweight) | 3 | 0 reps |
| 6 | Lat Pulldown | 3 | 0 reps |
| 7 | Leg Extension | 3 | 0 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Pumped and 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 10 weeks are fully unlocked.
This program is built around a garage 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 40 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.
Pumped and 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Pumped and 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
