Intermediate–AdvancedFree

Jacked Mini Wheat

Davyswoll· Feb 2024

5athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Strength, Bodyweight Fitness, Women's

Equipment

Full Gym

Session length

90 min

Gain muscle, recomp bodyfat. Build adherence and consistency. Bigger Bench & Delts. Biceps. Abs. Bigger Squat. Glute & Quad growth. Avoid knee pain. Be able to do pull-ups unassisted(back strength).

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

12.2%

Glutes

11.2%

Hamstrings

9.5%

Abs

7.5%

Triceps

6.9%

Chest

6.7%

Upper Back

6.7%

Front Delts

6.6%

Middle Delts

6.3%

Lats

6.3%

Biceps

5.3%

Lower Back

Adductors

2.9%

Rear Delts

2.8%

Calves

2.3%

Abductors

1.7%

Forearms

0.6%

Other

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Single Leg Romanian Deadlift	2	12 reps	—
2	Bulgarian Split Squat (Bodyweight)	2	10 reps	—
3	Hip Adductor (Machine)	2	15–20 reps	@8.5–10
4	Squat (Paused)	2	8–10 reps	@7–9
Superset
5A	Squat (Barbell)	1	AMRAP	@10
6	Hamstring Curl	2	10–12 reps	@8–9
7	Leg Extension	2	12–15 reps	@8–9
Superset
8A	Leg Extension	1	AMRAP	@10
9	Single Leg Press	2	15–20 reps	@8–9
10	Walking Lunge	1	AMRAP	@10
Superset

#	Exercise	Sets	Reps	Load
1	Kettlebell Press	2	10 reps	—
2	Bench Press (Paused)	2	6–8 reps	@8–9
Superset
3A	Bench Press (Barbell)	1	AMRAP	@10
4	Tricep Pushdown (Cable)	2	12–14 reps	@9–10
5	Incline Chest Press (Machine)	2	8–10 reps	@8–9
6	Overhead Tricep Extension (Cable)	2	12–14 reps	@8–9
7	Dip (Bodyweight)	2	AMRAP	@10
8	Chest Fly (Cable)	2	15–20 reps	@7.5–8.5
Superset
9A	Chest Fly (Cable)	1	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Seated Row (Cable)	2	15 reps	—
2	Pull-Up (Assisted)	2	AMRAP	@10
Superset
3A	Pull-Up (Bodyweight)	1	AMRAP	@10
4	Bicep Curl (Cable)	3	12–15 reps	@8–9
5	Single Arm High Row (Cable)	3	10–12 reps	@8–9
6	Incline Curl (Dumbbell)	2	15–20 reps	@8–9
7	Rear Delt Fly (Machine)	3	10–15 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Walk	1	20 min	@6
2	Decline Crunch (Weighted)	2	15–20 reps	@8–9
Superset
3A	Decline Crunch	1	AMRAP	@10
4	Leg Raise (Captain's Chair)	3	AMRAP	@10
5	Russian Twist	2	12–15 reps	@8–9
6	Stairmaster	1	30 min	—

#	Exercise	Sets	Reps	Load
1	Hip Adductor (Machine)	1	AMRAP	@10
2	Goblet Squat	1	10–15 reps	—
3	Split Squat (Dumbbell)	2	10–12 reps	@8.5
4	Leg Press	2	6–10 reps	@8–9
Superset
5A	Leg Press	1	25–30 reps	@9.5
6	Romanian Deadlift (Dumbbell)	2	10–12 reps	@8–9
7	Hip Abductor (Machine)	2	15–20 reps	@8.5–9.5
8	Seated Calf Raise	2	15–25 reps	@8–9
Superset
9A	Seated Calf Raise	1	AMRAP	@10
Superset
11	Back Extension	2	8–10 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Wide Grip Lat Pulldown	2	12–15 reps	@8–9
2	Deadlift (Deficit)	1	6–8 reps	@8–9
3	Deadlift (Barbell)	2	4–6 reps	@9
4	Lateral Raise (Cable)	2	12–15 reps	@8–9
Superset
5A	Lateral Raise (Cable)	1	AMRAP	@10
6	Viking Press	2	8–10 reps	@8–9
7	Standing Pullover (Cable)	2	14–20 reps	@8.5–9.5
Superset
8A	Standing Pullover (Cable)	1	AMRAP	@10
Superset
10	Lateral Raise (Dumbbell)	2	12–14 reps	@8–9
Superset
11A	Lateral Raise (Dumbbell)	1	AMRAP	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Jacked Mini Wheat is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Jacked Mini Wheat is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Jacked Mini Wheat is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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