logo
BoostcampPNG

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!
Muscle Engagement
Front
Back
MuscleSet
Lats
11.4%
Upper Back
11.4%
Quadriceps
9.6%
Triceps
9.1%
Chest
8.7%
Glutes
8.5%
Front Delts
8.4%
Abs
7.4%
Hamstrings
6.5%
Biceps
5%
Middle Delts
5%
Lower Back
2.7%
Rear Delts
2.4%
Calves
1.7%
Adductors
1%
Forearms
0.7%
Abductors
0.3%
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
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
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
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