4.0
(1 rating)
Program Description
**JW’s 12-Week Strength Program** is designed to elevate your lifting game with a focused approach on upper body strength, particularly targeting the arms and shoulders. Over 12 weeks, you'll engage in 72 workouts, each lasting approximately 40 minutes, incorporating a mix of barbell, dumbbell, and machine exercises. Expect to build muscle and enhance your overall fitness with a carefully structured regimen that includes overhead presses, lat pulldowns, and various curls. Get ready to push your limits and achieve your strength goals!
Program Overview
- LevelBeginner, Intermediate
- GoalBodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJul 07, 2025 10:57
- Last EditedJul 23, 2025 09:52
Summary
Get ready to transform your upper body with JW’s Work Workout, a comprehensive 12-week program designed for serious lifters. Training six days a week, you'll focus on building strength and definition in your arms and shoulders through a variety of targeted exercises, including overhead presses and curls. Each session is structured to maximize muscle engagement while allowing for active recovery, ensuring you stay energized and motivated. Equip your garage gym and prepare to elevate your fitness journey to new heights!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
High Pull
1
-
3
JM Press (Smith Machine)
1
-
4
Bicep Curl (Barbell)
1
-
5
Dip (Assisted)
1
-
6
Underhand Lat Pulldown
1
-
7
Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
High Pull
1
-
3
JM Press (Smith Machine)
1
-
4
Bicep Curl (Barbell)
1
-
5
Dip (Assisted)
1
-
6
Underhand Lat Pulldown
1
-
7
Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
High Pull
1
-
3
JM Press (Smith Machine)
1
-
4
Bicep Curl (Barbell)
1
-
5
Dip (Assisted)
1
-
6
Underhand Lat Pulldown
1
-
7
Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
High Pull
1
-
3
JM Press (Smith Machine)
1
-
4
Bicep Curl (Barbell)
1
-
5
Dip (Assisted)
1
-
6
Underhand Lat Pulldown
1
-
7
Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
High Pull
1
-
3
JM Press (Smith Machine)
1
-
4
Bicep Curl (Barbell)
1
-
5
Dip (Assisted)
1
-
6
Underhand Lat Pulldown
1
-
7
Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
High Pull
1
-
3
JM Press (Smith Machine)
1
-
4
Bicep Curl (Barbell)
1
-
5
Dip (Assisted)
1
-
6
Underhand Lat Pulldown
1
-
7
Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
High Pull
1
-
3
JM Press (Smith Machine)
1
-
4
Bicep Curl (Barbell)
1
-
5
Dip (Assisted)
1
-
6
Underhand Lat Pulldown
1
-
7
Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
High Pull
1
-
3
JM Press (Smith Machine)
1
-
4
Bicep Curl (Barbell)
1
-
5
Dip (Assisted)
1
-
6
Underhand Lat Pulldown
1
-
7
Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
High Pull
1
-
3
JM Press (Smith Machine)
1
-
4
Bicep Curl (Barbell)
1
-
5
Dip (Assisted)
1
-
6
Underhand Lat Pulldown
1
-
7
Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
High Pull
1
-
3
JM Press (Smith Machine)
1
-
4
Bicep Curl (Barbell)
1
-
5
Dip (Assisted)
1
-
6
Underhand Lat Pulldown
1
-
7
Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
High Pull
1
-
3
JM Press (Smith Machine)
1
-
4
Bicep Curl (Barbell)
1
-
5
Dip (Assisted)
1
-
6
Underhand Lat Pulldown
1
-
7
Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
High Pull
1
-
3
JM Press (Smith Machine)
1
-
4
Bicep Curl (Barbell)
1
-
5
Dip (Assisted)
1
-
6
Underhand Lat Pulldown
1
-
7
Face Pull
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Abs Crunch (Machine)
1
-
3
Neck Extension
1
-
4
Neck Flexion
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Abs Crunch (Machine)
1
-
3
Neck Extension
1
-
4
Neck Flexion
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Abs Crunch (Machine)
1
-
3
Neck Extension
1
-
4
Neck Flexion
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Abs Crunch (Machine)
1
-
3
Neck Extension
1
-
4
Neck Flexion
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Abs Crunch (Machine)
1
-
3
Neck Extension
1
-
4
Neck Flexion
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Abs Crunch (Machine)
1
-
3
Neck Extension
1
-
4
Neck Flexion
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Abs Crunch (Machine)
1
-
3
Neck Extension
1
-
4
Neck Flexion
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Abs Crunch (Machine)
1
-
3
Neck Extension
1
-
4
Neck Flexion
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Abs Crunch (Machine)
1
-
3
Neck Extension
1
-
4
Neck Flexion
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Abs Crunch (Machine)
1
-
3
Neck Extension
1
-
4
Neck Flexion
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Abs Crunch (Machine)
1
-
3
Neck Extension
1
-
4
Neck Flexion
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Abs Crunch (Machine)
1
-
3
Neck Extension
1
-
4
Neck Flexion
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
-
2
Preacher Curl (Barbell)
1
-
3
Lying Tricep Extension (Barbell)
1
-
4
Cable Front Delt Raise
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
-
2
Preacher Curl (Barbell)
1
-
3
Lying Tricep Extension (Barbell)
1
-
4
Cable Front Delt Raise
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
-
2
Preacher Curl (Barbell)
1
-
3
Lying Tricep Extension (Barbell)
1
-
4
Cable Front Delt Raise
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
-
2
Preacher Curl (Barbell)
1
-
3
Lying Tricep Extension (Barbell)
1
-
4
Cable Front Delt Raise
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
-
2
Preacher Curl (Barbell)
1
-
3
Lying Tricep Extension (Barbell)
1
-
4
Cable Front Delt Raise
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
-
2
Preacher Curl (Barbell)
1
-
3
Lying Tricep Extension (Barbell)
1
-
4
Cable Front Delt Raise
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
-
2
Preacher Curl (Barbell)
1
-
3
Lying Tricep Extension (Barbell)
1
-
4
Cable Front Delt Raise
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
-
2
Preacher Curl (Barbell)
1
-
3
Lying Tricep Extension (Barbell)
1
-
4
Cable Front Delt Raise
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
-
2
Preacher Curl (Barbell)
1
-
3
Lying Tricep Extension (Barbell)
1
-
4
Cable Front Delt Raise
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
-
2
Preacher Curl (Barbell)
1
-
3
Lying Tricep Extension (Barbell)
1
-
4
Cable Front Delt Raise
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
-
2
Preacher Curl (Barbell)
1
-
3
Lying Tricep Extension (Barbell)
1
-
4
Cable Front Delt Raise
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
-
2
Preacher Curl (Barbell)
1
-
3
Lying Tricep Extension (Barbell)
1
-
4
Cable Front Delt Raise
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Reverse Pec Deck
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Pec Deck (Machine)
1
-
6
Chest Fly (Cable)
1
-
7
Bench Press (Close Grip)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Pec Deck (Machine)
1
-
6
Chest Fly (Cable)
1
-
7
Bench Press (Close Grip)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Pec Deck (Machine)
1
-
6
Chest Fly (Cable)
1
-
7
Bench Press (Close Grip)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Pec Deck (Machine)
1
-
6
Chest Fly (Cable)
1
-
7
Bench Press (Close Grip)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Pec Deck (Machine)
1
-
6
Chest Fly (Cable)
1
-
7
Bench Press (Close Grip)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Pec Deck (Machine)
1
-
6
Chest Fly (Cable)
1
-
7
Bench Press (Close Grip)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Pec Deck (Machine)
1
-
6
Chest Fly (Cable)
1
-
7
Bench Press (Close Grip)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Pec Deck (Machine)
1
-
6
Chest Fly (Cable)
1
-
7
Bench Press (Close Grip)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Pec Deck (Machine)
1
-
6
Chest Fly (Cable)
1
-
7
Bench Press (Close Grip)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Pec Deck (Machine)
1
-
6
Chest Fly (Cable)
1
-
7
Bench Press (Close Grip)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Pec Deck (Machine)
1
-
6
Chest Fly (Cable)
1
-
7
Bench Press (Close Grip)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
Bench Press (Barbell)
1
-
4
Dip (Bodyweight)
1
-
5
Pec Deck (Machine)
1
-
6
Chest Fly (Cable)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Barbell Row
1
-
3
High Pull
1
-
4
Deadlift (Barbell)
1
-
5
Bicep Curl (Barbell)
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Barbell Row
1
-
3
High Pull
1
-
4
Deadlift (Barbell)
1
-
5
Bicep Curl (Barbell)
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Barbell Row
1
-
3
High Pull
1
-
4
Deadlift (Barbell)
1
-
5
Bicep Curl (Barbell)
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Barbell Row
1
-
3
High Pull
1
-
4
Deadlift (Barbell)
1
-
5
Bicep Curl (Barbell)
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Barbell Row
1
-
3
High Pull
1
-
4
Deadlift (Barbell)
1
-
5
Bicep Curl (Barbell)
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Barbell Row
1
-
3
High Pull
1
-
4
Deadlift (Barbell)
1
-
5
Bicep Curl (Barbell)
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Barbell Row
1
-
3
High Pull
1
-
4
Deadlift (Barbell)
1
-
5
Bicep Curl (Barbell)
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Barbell Row
1
-
3
High Pull
1
-
4
Deadlift (Barbell)
1
-
5
Bicep Curl (Barbell)
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Barbell Row
1
-
3
High Pull
1
-
4
Deadlift (Barbell)
1
-
5
Bicep Curl (Barbell)
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Barbell Row
1
-
3
High Pull
1
-
4
Deadlift (Barbell)
1
-
5
Bicep Curl (Barbell)
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Barbell Row
1
-
3
High Pull
1
-
4
Deadlift (Barbell)
1
-
5
Bicep Curl (Barbell)
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Barbell Row
1
-
3
High Pull
1
-
4
Deadlift (Barbell)
1
-
5
Bicep Curl (Barbell)
1
-
6
Reverse Pec Deck
1
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)1 Set
-
2
High Pull1 Set
-
3
JM Press (Smith Machine)1 Set
-
4
Bicep Curl (Barbell)1 Set
-
5
Dip (Assisted)1 Set
-
6
Underhand Lat Pulldown1 Set
-
7
Face Pull1 Set
-
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)1 Set
-
2
Preacher Curl (Barbell)1 Set
-
3
Lying Tricep Extension (Barbell)1 Set
-
4
Cable Front Delt Raise1 Set
-
5
Lateral Raise (Dumbbell)1 Set
-
6
Reverse Pec Deck1 Set
-
Day 2
1
Cardio1 Set
-
2
Abs Crunch (Machine)1 Set
-
3
Neck Extension1 Set
-
4
Neck Flexion1 Set
-
Day 4
1
Leg Press1 Set
-
Day 5
1
Overhead Press (Barbell)1 Set
-
2
Incline Bench Press (Smith Machine)1 Set
-
3
Bench Press (Barbell)1 Set
-
4
Dip (Bodyweight)1 Set
-
5
Pec Deck (Machine)1 Set
-
6
Chest Fly (Cable)1 Set
-
7
Bench Press (Close Grip)1 Set
-
Day 6
1
Lat Pulldown1 Set
-
2
Barbell Row1 Set
-
3
High Pull1 Set
-
4
Deadlift (Barbell)1 Set
-
5
Bicep Curl (Barbell)1 Set
-
6
Reverse Pec Deck1 Set
-