logo
BoostcampPNG

Pumped and Jacked

by Jeremy H.
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
    Aug 22, 2024 11:29
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
24 days 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