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Jag week

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Program Description

get fit

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 25, 2026 09:09
  • Last Edited
    Feb 26, 2026 12:04
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.4%
Chest
9.3%
Triceps
9.3%
Quadriceps
9.3%
Glutes
9.3%
Hamstrings
9.3%
Middle Delts
8.3%
Lats
8.3%
Upper Back
8.3%
Abs
4.6%
Biceps
4.2%
Lower Back
2.3%
Abductors
2.3%
Rear Delts
1.9%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Overhead Press (Machine)
5
5 reps
-
3
Pec Deck (Machine)
5
8 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Hack Squat
5
5 reps
-
4
Leg Press
5
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
5 Sets
5 Reps
-
2
Overhead Press (Machine)
5 Sets
5 Reps
-
3
Pec Deck (Machine)
5 Sets
8 Reps
-
4
Lateral Raise (Machine)
4 Sets
15 Reps
-
Day 3
1
Bench Press (Paused)
5 Sets
5 Reps
-
2
Overhead Press (Machine)
5 Sets
5 Reps
-
3
Pec Deck (Machine)
5 Sets
8 Reps
-
4
Lateral Raise (Machine)
4 Sets
15 Reps
-
Day 2
1
Pull-Up (Assisted)
5 Sets
5 Reps
-
2
Seated Row (Machine)
4 Sets
10 Reps
-
3
Hack Squat
5 Sets
5 Reps
-
4
Leg Press
5 Sets
5 Reps
-
Day 4
1
Pull-Up (Assisted)
5 Sets
5 Reps
-
2
Seated Row (Machine)
4 Sets
10 Reps
-
3
Hack Squat
5 Sets
5 Reps
-
4
Leg Press
5 Sets
5 Reps
-