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Pumped and Jacked

by Jeremy H.
1 athletes joined
5.0
(1 rating)

Program Description

Get jacked and pumped

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 04, 2024 09:55
  • Last Edited
    Jun 18, 2025 11:54

Summary

Transform your physique with the "Pumped and Jacked" program, a comprehensive 10-week journey designed for serious lifters. Committing to five days a week, you'll engage in a variety of compound and isolation exercises, including deadlifts, bench presses, and overhead presses, all tailored to build strength and muscle mass. Each session is crafted to maximize your gains, utilizing a mix of barbells, dumbbells, and cables to target every major muscle group. Get ready to push your limits and achieve the body you've always wanted!
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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
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2A
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Close Grip)
3
-
4
Barbell Row
3
-
5
Chest Fly (Cable)
3
-
6
Plank
3
-
7
Bird Dogs
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2A
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Close Grip)
3
-
4
Barbell Row
3
-
5
Chest Fly (Cable)
3
-
6
Plank
3
-
7
Bird Dogs
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2A
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Close Grip)
3
-
4
Barbell Row
3
-
5
Chest Fly (Cable)
3
-
6
Plank
3
-
7
Bird Dogs
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2A
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Close Grip)
3
-
4
Barbell Row
3
-
5
Chest Fly (Cable)
3
-
6
Plank
3
-
7
Bird Dogs
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2A
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Close Grip)
3
-
4
Barbell Row
3
-
5
Chest Fly (Cable)
3
-
6
Plank
3
-
7
Bird Dogs
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2A
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Close Grip)
3
-
4
Barbell Row
3
-
5
Chest Fly (Cable)
3
-
6
Plank
3
-
7
Bird Dogs
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2A
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Close Grip)
3
-
4
Barbell Row
3
-
5
Chest Fly (Cable)
3
-
6
Plank
3
-
7
Bird Dogs
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2A
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Close Grip)
3
-
4
Barbell Row
3
-
5
Chest Fly (Cable)
3
-
6
Plank
3
-
7
Bird Dogs
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2A
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Close Grip)
3
-
4
Barbell Row
3
-
5
Chest Fly (Cable)
3
-
6
Plank
3
-
7
Bird Dogs
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2A
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Close Grip)
3
-
4
Barbell Row
3
-
5
Chest Fly (Cable)
3
-
6
Plank
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
TRX Row
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Back Extension (Weighted)
3
-
7
Hip Thrust (Barbell)
3
-
8
Walking Lunge
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
TRX Row
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Back Extension (Weighted)
3
-
7
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
TRX Row
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Back Extension (Weighted)
3
-
7
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
TRX Row
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Back Extension (Weighted)
3
-
7
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
TRX Row
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Back Extension (Weighted)
3
-
7
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
TRX Row
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Back Extension (Weighted)
3
-
7
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
TRX Row
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Back Extension (Weighted)
3
-
7
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
TRX Row
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Back Extension (Weighted)
3
-
7
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
TRX Row
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Back Extension (Weighted)
3
-
7
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
TRX Row
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Back Extension (Weighted)
3
-
7
Hip Thrust (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Skull Crusher
3
-
5
Lat Prayer
3
-
6
Lateral Raise (Cable)
3
-
7
V-Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Skull Crusher
3
-
5
Lat Prayer
3
-
6
Lateral Raise (Cable)
3
-
7
V-Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Skull Crusher
3
-
5
Lat Prayer
3
-
6
Lateral Raise (Cable)
3
-
7
V-Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Skull Crusher
3
-
5
Lat Prayer
3
-
6
Lateral Raise (Cable)
3
-
7
V-Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Skull Crusher
3
-
5
Lat Prayer
3
-
6
Lateral Raise (Cable)
3
-
7
V-Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Skull Crusher
3
-
5
Lat Prayer
3
-
6
Lateral Raise (Cable)
3
-
7
V-Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Skull Crusher
3
-
5
Lat Prayer
3
-
6
Lateral Raise (Cable)
3
-
7
V-Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Skull Crusher
3
-
5
Lat Prayer
3
-
6
Lateral Raise (Cable)
3
-
7
V-Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Skull Crusher
3
-
5
Lat Prayer
3
-
6
Lateral Raise (Cable)
3
-
7
V-Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Skull Crusher
3
-
5
Lat Prayer
3
-
6
Lateral Raise (Cable)
3
-
7
V-Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
T-Bar Row
3
-
6
Leg Curl
3
-
7
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
T-Bar Row
3
-
6
Leg Extension
3
-
7
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
T-Bar Row
3
-
6
Leg Extension
3
-
7
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
T-Bar Row
3
-
6
Leg Extension
3
-
7
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
T-Bar Row
3
-
6
Leg Extension
3
-
7
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
T-Bar Row
3
-
6
Leg Extension
3
-
7
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
T-Bar Row
3
-
6
Leg Extension
3
-
7
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
T-Bar Row
3
-
6
Leg Extension
3
-
7
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
T-Bar Row
3
-
6
Leg Extension
3
-
7
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
T-Bar Row
3
-
6
Leg Extension
3
-
7
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Straight Leg Calf Raise
3
-
3
Bent Over Row (Barbell)
3
-
4
Front Raise
3
-
5
Dip (Bodyweight)
3
-
6
Lat Pulldown
3
-
7
Leg Extension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Straight Leg Calf Raise
3
-
3
Bent Over Row (Barbell)
3
-
4
Front Raise
3
-
5
Dip (Bodyweight)
3
-
6
Lat Pulldown
3
-
7
Leg Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Straight Leg Calf Raise
3
-
3
Bent Over Row (Barbell)
3
-
4
Front Raise
3
-
5
Dip (Bodyweight)
3
-
6
Lat Pulldown
3
-
7
Leg Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Straight Leg Calf Raise
3
-
3
Bent Over Row (Barbell)
3
-
4
Front Raise
3
-
5
Dip (Bodyweight)
3
-
6
Lat Pulldown
3
-
7
Leg Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Straight Leg Calf Raise
3
-
3
Bent Over Row (Barbell)
3
-
4
Front Raise
3
-
5
Dip (Bodyweight)
3
-
6
Lat Pulldown
3
-
7
Leg Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Straight Leg Calf Raise
3
-
3
Bent Over Row (Barbell)
3
-
4
Front Raise
3
-
5
Dip (Bodyweight)
3
-
6
Lat Pulldown
3
-
7
Leg Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Straight Leg Calf Raise
3
-
3
Bent Over Row (Barbell)
3
-
4
Front Raise
3
-
5
Dip (Bodyweight)
3
-
6
Lat Pulldown
3
-
7
Leg Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Straight Leg Calf Raise
3
-
3
Bent Over Row (Barbell)
3
-
4
Front Raise
3
-
5
Dip (Bodyweight)
3
-
6
Lat Pulldown
3
-
7
Leg Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Straight Leg Calf Raise
3
-
3
Bent Over Row (Barbell)
3
-
4
Front Raise
3
-
5
Dip (Bodyweight)
3
-
6
Lat Pulldown
3
-
7
Leg Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Straight Leg Calf Raise
3
-
3
Bent Over Row (Barbell)
3
-
4
Front Raise
3
-
5
Dip (Bodyweight)
3
-
6
Lat Pulldown
3
-
7
Leg Curl
3
-
Week 1
1 / 10 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
-
2A
Lateral Raise (Dumbbell)
3 Sets
-
3
Bench Press (Close Grip)
3 Sets
-
4
Barbell Row
3 Sets
-
5
Chest Fly (Cable)
3 Sets
-
6
Plank
3 Sets
-
7
Bird Dogs
3 Sets
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Skull Crusher
3 Sets
-
5
Lat Prayer
3 Sets
-
6
Lateral Raise (Cable)
3 Sets
-
7
V-Up
3 Sets
-
Day 2
1
Lunge (Dumbbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
TRX Row
3 Sets
-
4
Rear Delt Fly (Dumbbell)
3 Sets
-
5
Bicep Curl (Barbell)
3 Sets
-
6
Back Extension (Weighted)
3 Sets
-
7
Hip Thrust (Barbell)
3 Sets
-
8
Walking Lunge
3 Sets
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
-
2
Pullover (Dumbbell)
3 Sets
-
3
Goblet Squat
3 Sets
-
4
Tricep Rope Push Down (Cable)
3 Sets
-
5
T-Bar Row
3 Sets
-
6
Leg Curl
3 Sets
-
7
Abs Crunch (Weighted)
3 Sets
-
Day 5
1
Leg Press
3 Sets
-
2
Straight Leg Calf Raise
3 Sets
-
3
Bent Over Row (Barbell)
3 Sets
-
4
Front Raise
3 Sets
-
5
Dip (Bodyweight)
3 Sets
-
6
Lat Pulldown
3 Sets
-
7
Leg Extension
3 Sets
-
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5.00 / 5
Jeremy H.Man
a year ago
6 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great way to get swole