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Jairzinho’s Joyhouse

by LiquidKetamine
5.0
(1 rating)

Program Description

Tacticalo Barbeloso for Lower. Aesthetics/Hypertrophy for Upper. I’m 5”6 so I don’t want big legs and end up looking shorter.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 06, 2024 11:38
  • Last Edited
    Jun 18, 2025 09:52

Summary

Welcome to Jairzinho’s Joyhouse, a dynamic 6-week program designed to elevate your strength and fitness levels through a balanced regimen of resistance training. With three focused workouts each week, you'll tackle a variety of exercises like the Zercher Squat and Incline Bench Press, targeting major muscle groups to promote overall development. This program is perfect for those looking to build muscle and enhance their lifting technique in a full gym setting. Get ready to experience the joy of lifting and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Biceps
12.3%
Front Delts
11%
Chest
9.7%
Middle Delts
9.7%
Quadriceps
8.6%
Glutes
6.5%
Lats
6.5%
Upper Back
5.2%
Hamstrings
4.5%
Abs
4.1%
Forearms
3.9%
Adductors
1.9%
Rear Delts
1.9%
Lower Back
0.4%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
3 reps
90%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2 reps
95%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
70%
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
80%
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
3 reps
90%
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
75%
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
3 reps
85%
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2 reps
95%
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
70%
2
Trap Bar Deadlift
1
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Skull Crusher (Barbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
80%
2
Trap Bar Deadlift
1
5 reps
80%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Skull Crusher (Barbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
3 reps
90%
2
Trap Bar Deadlift
1
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Skull Crusher (Barbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
75%
2
Trap Bar Deadlift
1
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Skull Crusher (Barbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
85%
2
Trap Bar Deadlift
1
5 reps
85%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Skull Crusher (Barbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2 reps
95%
2
Trap Bar Deadlift
1
2 reps
95%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Skull Crusher (Barbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
4
Skull Crusher (Barbell)
3 Sets
10-15 Reps
-
5
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
Day 2
1
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
2
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
4
Skull Crusher (Barbell)
3 Sets
10-15 Reps
-
5
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
Day 3
1
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
2
Trap Bar Deadlift
1 Set
5 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
5
Skull Crusher (Barbell)
3 Sets
10-15 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
LiquidKetamineAge 23, Man
a year ago
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
It’s my program blud