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Special Jaeger

by Niko L.

Program Description

**Special Jaeger** is a dynamic 4-week program designed to elevate your strength and athleticism through a blend of powerbuilding and athletic training. With 12 sessions per week, each lasting around 90 minutes, you'll tackle a variety of compound and accessory movements, including Zercher squats, trap bar deadlifts, and weighted dips. This program is tailored for both novice and intermediate lifters, making it perfect for anyone looking to enhance their performance in a garage gym setting. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 08, 2025 11:59
  • Last Edited
    Dec 09, 2025 03:27
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.7%
Abs
11%
Upper Back
9.6%
Hamstrings
9.4%
Quadriceps
8.4%
Lower Back
7%
Biceps
6.3%
Forearms
5.9%
Lats
5.4%
Triceps
4.7%
Chest
3.8%
Calves
3.8%
Front Delts
3.8%
Other
1.9%
Middle Delts
1.9%
Rear Delts
1.4%
Adductors
1%
Olympic
1%
Neck
0.9%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Lying Chest Pass Med Ball Throw
3
3 reps
-
3
Hang High Pull
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
-
5
Safety Bar Squat
3
5 reps
-
6
Pull-Up (Weighted)
3
5 reps
-
7
Single Arm Deadstop Row
3
8 reps
-
8
Single Leg Romanian Deadlift
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
8 reps
-
10
Ab Wheel
3
8 reps
-
11
Pallof Press
3
12 reps
-
12
Farmer's Walk (Weighted)
3
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Lying Chest Pass Med Ball Throw
3
3 reps
-
3
Hang High Pull
3
3 reps
-
4
Bench Press (Barbell)
3
3 reps
-
5
Safety Bar Squat
3
3 reps
-
6
Pull-Up (Weighted)
3
3 reps
-
7
Single Arm Deadstop Row
3
8 reps
-
8
Single Leg Romanian Deadlift
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
8 reps
-
10
Ab Wheel
3
10 reps
-
11
Pallof Press
3
12 reps
-
12
Farmer's Walk (Weighted)
3
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Lying Chest Pass Med Ball Throw
3
3 reps
-
3
Hang High Pull
3
1 reps
-
4
Bench Press (Barbell)
3
1 reps
-
5
Safety Bar Squat
3
1 reps
-
6
Pull-Up (Weighted)
3
1 reps
-
7
Single Arm Deadstop Row
3
6 reps
-
8
Single Leg Romanian Deadlift
3
6 reps
-
9
Preacher Curl (Dumbbell)
3
6 reps
-
10
Ab Wheel
3
12 reps
-
11
Pallof Press
3
12 reps
-
12
Farmer's Walk (Weighted)
3
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Lying Chest Pass Med Ball Throw
3
3 reps
-
3
Hang High Pull
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
-
5
Safety Bar Squat
3
5 reps
-
6
Pull-Up (Weighted)
3
5 reps
-
7
Single Arm Deadstop Row
2
8 reps
-
8
Single Leg Romanian Deadlift
2
8 reps
-
9
Preacher Curl (Dumbbell)
2
8 reps
-
10
Ab Wheel
2
8 reps
-
11
Pallof Press
2
12 reps
-
12
Farmer's Walk (Weighted)
2
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Trap Bar Jump Shrug
3
3 reps
-
3
Hang Power Clean
3
5 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Overhead Press (Barbell)
3
5 reps
-
6
Snatch Grip Romanian Deadlift
3
5 reps
-
7
Zercher Bulgarian Split Squat
3
6 reps
-
8
Back Extension (Weighted)
3
12 reps
-
9
Face Pull
3
15 reps
-
10
Dip (Bodyweight)
3
12 reps
-
11
Decline Crunch (Weighted)
3
10 reps
-
12
Suitcase Carry
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Trap Bar Jump Shrug
3
3 reps
-
3
Hang Power Clean
3
3 reps
-
4
Chest Supported Row (Machine)
3
6 reps
-
5
Overhead Press (Barbell)
3
3 reps
-
6
Snatch Grip Romanian Deadlift
3
5 reps
-
7
Zercher Bulgarian Split Squat
3
8 reps
-
8
Back Extension (Weighted)
3
15 reps
-
9
Face Pull
3
20 reps
-
10
Dip (Bodyweight)
3
15 reps
-
11
Decline Crunch (Weighted)
3
12 reps
-
12
Suitcase Carry
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Trap Bar Jump Shrug
3
3 reps
-
3
Hang Power Clean
3
1 reps
-
4
Chest Supported Row (Machine)
3
3 reps
-
5
Overhead Press (Barbell)
3
1 reps
-
6
Snatch Grip Romanian Deadlift
3
3 reps
-
7
Zercher Bulgarian Split Squat
3
6 reps
-
8
Back Extension (Weighted)
3
12 reps
-
9
Face Pull
3
15 reps
-
10
Dip (Bodyweight)
3
20 reps
-
11
Decline Crunch (Weighted)
3
15 reps
-
12
Suitcase Carry
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Trap Bar Jump Shrug
3
3 reps
-
3
Hang Power Clean
3
5 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Overhead Press (Barbell)
3
5 reps
-
6
Snatch Grip Romanian Deadlift
2
5 reps
-
7
Zercher Bulgarian Split Squat
2
6 reps
-
8
Back Extension (Weighted)
2
10 reps
-
9
Face Pull
2
15 reps
-
10
Dip (Bodyweight)
2
12 reps
-
11
Decline Crunch (Weighted)
2
10 reps
-
12
Suitcase Carry
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
-
2
Trap Bar Deadlift
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4
Chest Supported Row (Machine) (Neutral Grip)
3
10 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Lateral Banded Walk
3
20 reps
-
7
Nordic Curl
3
4 reps
-
8
Step-Up (Weighted)
3
8 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Preacher Curl (Dumbbell)
3
8 reps
-
11
Ab Wheel
3
8 reps
-
12
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
3 reps
-
2
Trap Bar Deadlift
3
3 reps
-
3
Dip (Weighted)
3
3 reps
-
4
Chest Supported Row (Machine) (Neutral Grip)
3
8 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
6
Lateral Banded Walk
3
20 reps
-
7
Nordic Curl
3
5 reps
-
8
Step-Up (Weighted)
3
10 reps
-
9
Standing Calf Raise
3
20 reps
-
10
Preacher Curl (Dumbbell)
3
8 reps
-
11
Ab Wheel
3
10 reps
-
12
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
1 reps
-
2
Trap Bar Deadlift
3
1 reps
-
3
Dip (Weighted)
3
1 reps
-
4
Chest Supported Row (Machine) (Neutral Grip)
3
6 reps
-
5
Hip Thrust (Barbell)
5
5 reps
-
6
Lateral Banded Walk
3
20 reps
-
7
Nordic Curl
4
4 reps
-
8
Step-Up (Weighted)
3
8 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Preacher Curl (Dumbbell)
3
6 reps
-
11
Ab Wheel
3
12 reps
-
12
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
-
2
Trap Bar Deadlift
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4
Chest Supported Row (Machine) (Neutral Grip)
2
10 reps
-
5
Hip Thrust (Barbell)
2
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
7
Nordic Curl
2
3 reps
-
8
Step-Up (Weighted)
2
10 reps
-
9
Standing Calf Raise
2
15 reps
-
10
Preacher Curl (Dumbbell)
2
8 reps
-
11
Ab Wheel
2
8 reps
-
12
Wood Chop
2
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Box Jump
3 Sets
3 Reps
-
2
Lying Chest Pass Med Ball Throw
3 Sets
3 Reps
-
3
Hang High Pull
3 Sets
5 Reps
-
4
Bench Press (Barbell)
3 Sets
5 Reps
-
5
Safety Bar Squat
3 Sets
5 Reps
-
6
Pull-Up (Weighted)
3 Sets
5 Reps
-
7
Single Arm Deadstop Row
3 Sets
8 Reps
-
8
Single Leg Romanian Deadlift
3 Sets
8 Reps
-
9
Preacher Curl (Dumbbell)
3 Sets
8 Reps
-
10
Ab Wheel
3 Sets
8 Reps
-
11
Pallof Press
3 Sets
12 Reps
-
12
Farmer's Walk (Weighted)
3 Sets
20 secs
-
Day 2
1
Broad Jump
3 Sets
3 Reps
-
2
Trap Bar Jump Shrug
3 Sets
3 Reps
-
3
Hang Power Clean
3 Sets
5 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8 Reps
-
5
Overhead Press (Barbell)
3 Sets
5 Reps
-
6
Snatch Grip Romanian Deadlift
3 Sets
5 Reps
-
7
Zercher Bulgarian Split Squat
3 Sets
6 Reps
-
8
Back Extension (Weighted)
3 Sets
12 Reps
-
9
Face Pull
3 Sets
15 Reps
-
10
Dip (Bodyweight)
3 Sets
12 Reps
-
11
Decline Crunch (Weighted)
3 Sets
10 Reps
-
12
Suitcase Carry
3 Sets
30 secs
-
Day 3
1
Zercher Squat (Barbell)
3 Sets
5 Reps
-
2
Trap Bar Deadlift
3 Sets
5 Reps
-
3
Dip (Weighted)
3 Sets
5 Reps
-
4
Chest Supported Row (Machine) (Neutral Grip)
3 Sets
10 Reps
-
5
Hip Thrust (Barbell)
3 Sets
8 Reps
-
6
Lateral Banded Walk
3 Sets
20 Reps
-
7
Nordic Curl
3 Sets
4 Reps
-
8
Step-Up (Weighted)
3 Sets
8 Reps
-
9
Standing Calf Raise
3 Sets
15 Reps
-
10
Preacher Curl (Dumbbell)
3 Sets
8 Reps
-
11
Ab Wheel
3 Sets
8 Reps
-
12
Wood Chop
3 Sets
12 Reps
-