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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
    May 15, 2024 03:03
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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