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JA Strength (1)

by Jake A.

Program Description

Strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 14, 2024 07:43
  • Last Edited
    Dec 16, 2024 06:35

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Quadriceps
11.5%
Front Delts
10.9%
Upper Back
8.8%
Abs
8.7%
Chest
8.4%
Biceps
8%
Middle Delts
7.4%
Glutes
6.4%
Hamstrings
5.5%
Lats
4.2%
Rear Delts
2.9%
Forearms
1.6%
Adductors
1.5%
Lower Back
1.4%
Abductors
0.6%
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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
Incline Bench Press (Barbell)
6
4 reps
70%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
70%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
70%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
70%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4
3 reps
3 reps
80%
70%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4
3 reps
3 reps
80%
70%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4
3 reps
3 reps
80%
70%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4
3 reps
3 reps
80%
70%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2 reps
90%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2 reps
90%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2 reps
90%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2 reps
90%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
70%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
70%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
70%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
70%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
80%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
80%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
80%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
80%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
2 reps
3 reps
90%
90%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
2 reps
3 reps
90%
90%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
2 reps
3 reps
90%
90%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
2 reps
3 reps
90%
90%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
70%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
70%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
70%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
70%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
80%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
80%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
80%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
80%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
90%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
90%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
90%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
90%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
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Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
6 Sets
4 Reps
70%
2
Bench Press (Dumbbell)
5 Sets
10 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Hanging Leg Raise
3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
6 Sets
4 Reps
70%
2
Leg Press
5 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Decline Crunch
3 Sets
15 Reps
-
Day 3
1
Military Press (Barbell)
3 Sets
8 Reps
-
2
Upright Row (Barbell)
3 Sets
8 Reps
-
3
Upright Row (Dumbbell)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
Day 4
1
Bicep Curl (Barbell)
3 Sets
8 Reps
-
2
Seated Dumbbell Curl
3 Sets
8 Reps
-
3
Preacher Curl (Barbell)
3 Sets
10 Reps
-
4
Skull Crusher
4 Sets
8 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
6
Incline Tricep Extension (Dumbbell)
4 Sets
10 Reps
-
7
Decline Crunch
3 Sets
15 Reps
-
Day 5
1
Deadlift (Barbell)
6 Sets
4 Reps
70%
2
Single Arm Row (Dumbbell)
5 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Hanging Leg Raise
3 Sets
15 Reps
-