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JACKED, STACKED, and SUCCULENT

by Anonymous
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
    Jul 12, 2024 09:57
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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