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JACKED, STACKED, and SUCCULENT

by Felix is small
4 athletes joined

Program Description

This is a program dedicated to general hypertrophy with a strength emphasis on the chin up, squat, bench and deadlift. It’s an upper lower split with abs/lower back on the lower days and calves/shoulders on the upper days. This going to be 2 meso’s with weeklong deloads after each month. After the second one we test 1rms.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 13, 2024 12:25
  • Last Edited
    Jun 18, 2025 10:49

Summary

Unleash your potential with the JACKED, STACKED, and SUCCULENT program, an 11-week journey designed for serious lifters. Committing just four days a week, you'll tackle a variety of compound and isolation exercises, from high bar squats to bench presses, ensuring balanced muscle growth and strength development. Each session is meticulously crafted to push your limits while focusing on key muscle groups, helping you build a powerful physique. Get ready to transform your training and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hack Squat
3
6-10 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
4A
Kettlebell Swing
3
8-12 reps
RPE 8
4B
Sit Up
3
10-30 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hack Squat
3
6-10 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
4A
Kettlebell Swing
3
8-12 reps
RPE 8
4B
Sit Up
3
10-30 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hack Squat
3
6-10 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
4A
Kettlebell Swing
3
8-12 reps
RPE 8
4B
Sit Up
3
10-30 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hack Squat
3
6-10 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
4A
Kettlebell Swing
3
8-12 reps
RPE 8
4B
Sit Up
3
10-30 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Good Morning
2
8 reps
RPE 6
4
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hack Squat
3
6-10 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
4A
Kettlebell Swing
3
8-12 reps
RPE 8
4B
Sit Up
3
10-30 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hack Squat
3
6-10 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
4A
Kettlebell Swing
3
8-12 reps
RPE 8
4B
Sit Up
3
10-30 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hack Squat
3
6-10 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
4A
Kettlebell Swing
3
8-12 reps
RPE 8
4B
Sit Up
3
10-30 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hack Squat
3
6-10 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
4A
Kettlebell Swing
3
8-12 reps
RPE 8
4B
Sit Up
3
10-30 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Good Morning
2
8 reps
RPE 6
4
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 8
3
Good Morning
2
8-12 reps
RPE 8
4A
Kettlebell Swing
2
8-12 reps
RPE 8
4B
Sit Up
2
10-30 reps
RPE 8
5
Leg Curl
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
4B
Seated Calf Raise
3
10-20 reps
RPE 9
5
Hammer Curl
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
4B
Seated Calf Raise
3
10-20 reps
RPE 9
5
Hammer Curl
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
4B
Seated Calf Raise
3
10-20 reps
RPE 9
5
Hammer Curl
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
4B
Seated Calf Raise
3
10-20 reps
RPE 9
5
Hammer Curl
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5 reps
RPE 6
2
Bench Press (Close Grip)
2
8 reps
RPE 6
3
Lat Pulldown
2
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
4B
Seated Calf Raise
3
10-20 reps
RPE 9
5
Hammer Curl
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
4B
Seated Calf Raise
3
10-20 reps
RPE 9
5
Hammer Curl
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
4B
Seated Calf Raise
3
10-20 reps
RPE 9
5
Hammer Curl
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
4B
Seated Calf Raise
3
10-20 reps
RPE 9
5
Hammer Curl
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5 reps
RPE 6
2
Bench Press (Close Grip)
2
8 reps
RPE 6
3
Lat Pulldown
2
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1 reps
RPE 10
2
Bench Press (Close Grip)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
10-15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4B
Seated Calf Raise
2
10-20 reps
RPE 9
5
Hammer Curl
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
5-10 reps
RPE 8
4A
Reverse Hyperextension
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-25 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
5-10 reps
RPE 8
4A
Reverse Hyperextension
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-25 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
5-10 reps
RPE 8
4A
Reverse Hyperextension
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-25 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
5-10 reps
RPE 8
4A
Reverse Hyperextension
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-25 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
3
Lunge (Dumbbell)
2
5 reps
RPE 6
4
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
5-10 reps
RPE 8
4A
Reverse Hyperextension
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-25 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
5-10 reps
RPE 8
4A
Reverse Hyperextension
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-25 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
5-10 reps
RPE 8
4A
Reverse Hyperextension
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-25 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
5-10 reps
RPE 8
4A
Reverse Hyperextension
3
10-15 reps
RPE 8
4B
Hanging Leg Raise
3
10-25 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
3
Lunge (Dumbbell)
2
5 reps
RPE 6
4
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Lunge (Dumbbell)
2
5-10 reps
RPE 8
4A
Reverse Hyperextension
2
10-15 reps
RPE 8
4B
Hanging Leg Raise
2
10-25 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8
4A
Upright Row (Barbell)
3
8-15 reps
RPE 8
4B
Standing Calf Raise
3
10-20 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8
4A
Upright Row (Barbell)
3
8-15 reps
RPE 8
4B
Standing Calf Raise
3
10-20 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8
4A
Upright Row (Barbell)
3
8-15 reps
RPE 8
4B
Standing Calf Raise
3
10-20 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8
4A
Upright Row (Barbell)
3
8-15 reps
RPE 8
4B
Standing Calf Raise
3
10-20 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6
2
Chest Supported Row (Machine)
2
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
4
Upright Row (Barbell)
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8
4A
Upright Row (Barbell)
3
8-15 reps
RPE 8
4B
Standing Calf Raise
3
10-20 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8
4A
Upright Row (Barbell)
3
8-15 reps
RPE 8
4B
Standing Calf Raise
3
10-20 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8
4A
Upright Row (Barbell)
3
8-15 reps
RPE 8
4B
Standing Calf Raise
3
10-20 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8
4A
Upright Row (Barbell)
3
8-15 reps
RPE 8
4B
Standing Calf Raise
3
10-20 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6
2
Chest Supported Row (Machine)
2
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
4
Upright Row (Barbell)
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8
4A
Upright Row (Barbell)
2
8-15 reps
RPE 8
4B
Standing Calf Raise
2
10-20 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Week 1
1 / 11 Weeks
Day 3
1
High Bar Squat (Barbell)
3 Sets
3-6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
5-10 Reps
@8
4A
Reverse Hyperextension
3 Sets
10-15 Reps
@8
4B
Hanging Leg Raise
3 Sets
10-25 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
@8
4A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
4B
Standing Calf Raise
3 Sets
10-20 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@8
2
Hack Squat
3 Sets
6-10 Reps
@8
3
Good Morning
3 Sets
8-12 Reps
@8
4A
Kettlebell Swing
3 Sets
8-12 Reps
@8
4B
Sit Up
3 Sets
10-30 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
Day 2
1
Chin-Up (Weighted)
3 Sets
5-10 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
4B
Seated Calf Raise
3 Sets
10-20 Reps
@9
5
Hammer Curl
2 Sets
10-20 Reps
@8