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5 Week Jacked and Strong Program

by Masroor Butt
2 athletes joined
4.0
(1 rating)

Program Description

Novice and intermediate friendly. Short and sharp. Maximum gains in limited time through discipline and progressive overload every week.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2024 09:52
  • Last Edited
    Jun 18, 2025 10:56

Summary

Transform your physique with the 5 Week Jacked and Strong Program, designed for serious lifters ready to build muscle and strength. Over four days a week, you'll engage in a balanced mix of compound and isolation exercises, focusing on both upper and lower body workouts. Each session is structured to push your limits with progressive overload, ensuring you see tangible results in just five weeks. Equip yourself with a full gym and get ready to unleash your inner strength!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.5%
Upper Back
11%
Hamstrings
8.8%
Biceps
8.4%
Triceps
8.4%
Chest
7.9%
Lats
7.9%
Abs
7.5%
Front Delts
6.6%
Glutes
6.6%
Middle Delts
4.4%
Calves
4.4%
Rear Delts
2.2%
Lower Back
1.8%
Adductors
1.8%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Pec Deck (Machine)
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 7
4
Lying Leg Curl
2
12 reps
RPE 8
5
Straight Leg Calf Raise
2
12 reps
RPE 8
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
RPE 7
2
Underhand Lat Pulldown
3
12 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
RPE 7
2
Underhand Lat Pulldown
3
12 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
RPE 7
2
Underhand Lat Pulldown
3
12 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
RPE 7
2
Underhand Lat Pulldown
3
12 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
6 reps
RPE 7
2
Underhand Lat Pulldown
2
12 reps
RPE 7
3
Dip (Bodyweight)
2
12 reps
RPE 7
4
Chest Supported Row (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
Face Pull
2
12 reps
RPE 8
7
Preacher Curl (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
6 reps
RPE 7
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 7
4
Lying Leg Curl
2
12 reps
RPE 8
5
Straight Leg Calf Raise
2
12 reps
RPE 8
6
Hanging Leg Raise
2
12 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Pec Deck (Machine)
3 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
7
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 3
1
Overhead Press (Dumbbell)
3 Sets
6 Reps
@7
2
Underhand Lat Pulldown
3 Sets
12 Reps
@7
3
Dip (Bodyweight)
3 Sets
12 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
7
Preacher Curl (Barbell)
3 Sets
12 Reps
@8
Day 4
1
Clean Deadlift
3 Sets
6 Reps
@7
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@7
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Straight Leg Calf Raise
3 Sets
12 Reps
@8
6
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@7
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Straight Leg Calf Raise
3 Sets
12 Reps
@8
6
Hanging Leg Raise
3 Sets
12 Reps
@8