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JackPGAs BodyBuilding program Ver4.0

by Jack PG

Program Description

Improve on version 3

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 13, 2024 01:43
  • Last Edited
    May 07, 2024 10:37
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Lying Pullover (Cable)
4
12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8A
Face Pull
2
14 reps
RPE 9
8B
Neck Curl
2
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Lying Pullover (Cable)
4
12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8A
Face Pull
2
14 reps
RPE 9
8B
Neck Curl
2
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Lying Pullover (Cable)
4
12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8A
Face Pull
2
14 reps
RPE 9
8B
Neck Curl
2
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Lying Pullover (Cable)
4
12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8A
Face Pull
2
14 reps
RPE 9
8B
Neck Curl
2
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Lying Pullover (Cable)
4
12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8A
Face Pull
2
14 reps
RPE 9
8B
Neck Curl
2
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Lying Pullover (Cable)
4
12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8A
Face Pull
2
14 reps
RPE 9
8B
Neck Curl
2
14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Wrist Curls
3
12 reps
RPE 10
5B
Neck Extension
2
14 reps
RPE 9
6A
Standing Calf Raise
4
12 reps
RPE 10
6B
Cable Crunch
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Wrist Curls
3
12 reps
RPE 10
5B
Neck Extension
2
14 reps
RPE 9
6A
Standing Calf Raise
4
12 reps
RPE 10
6B
Cable Crunch
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Wrist Curls
3
12 reps
RPE 10
5B
Neck Extension
2
14 reps
RPE 9
6A
Standing Calf Raise
4
12 reps
RPE 10
6B
Cable Crunch
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Wrist Curls
3
12 reps
RPE 10
5B
Neck Extension
2
14 reps
RPE 9
6A
Standing Calf Raise
4
12 reps
RPE 10
6B
Cable Crunch
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Wrist Curls
3
12 reps
RPE 10
5B
Neck Extension
2
14 reps
RPE 9
6A
Standing Calf Raise
4
12 reps
RPE 10
6B
Cable Crunch
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Wrist Curls
3
12 reps
RPE 10
5B
Neck Extension
2
14 reps
RPE 9
6A
Standing Calf Raise
4
12 reps
RPE 10
6B
Cable Crunch
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Wrist Curls
3
12 reps
RPE 10
4
Neck Curl
3
14 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Wrist Curls
3
12 reps
RPE 10
4
Neck Curl
3
14 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Wrist Curls
3
12 reps
RPE 10
4
Neck Curl
3
14 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Wrist Curls
3
12 reps
RPE 10
4
Neck Curl
3
14 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Wrist Curls
3
12 reps
RPE 10
4
Neck Curl
3
14 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Wrist Curls
3
12 reps
RPE 10
4
Neck Curl
3
14 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2A
Dip (Weighted)
4
8 reps
RPE 9
2B
Pull-Up (Weighted)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7A
Neck Extension
3
14 reps
RPE 9
7B
Lying Rear Lateral Raise
3
14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2A
Dip (Weighted)
4
8 reps
RPE 9
2B
Pull-Up (Weighted)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7A
Neck Extension
3
14 reps
RPE 9
7B
Lying Rear Lateral Raise
3
14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2A
Dip (Weighted)
4
8 reps
RPE 9
2B
Pull-Up (Weighted)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7A
Neck Extension
3
14 reps
RPE 9
7B
Lying Rear Lateral Raise
3
14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2A
Dip (Weighted)
4
8 reps
RPE 9
2B
Pull-Up (Weighted)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7A
Neck Extension
3
14 reps
RPE 9
7B
Lying Rear Lateral Raise
3
14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2A
Dip (Weighted)
4
8 reps
RPE 9
2B
Pull-Up (Weighted)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7A
Neck Extension
3
14 reps
RPE 9
7B
Lying Rear Lateral Raise
3
14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2A
Dip (Weighted)
4
8 reps
RPE 9
2B
Pull-Up (Weighted)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7A
Neck Extension
3
14 reps
RPE 9
7B
Lying Rear Lateral Raise
3
14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Wide Grip Pull-Up
3
8 reps
RPE 9
5
Seated Calf Raise
4
12 reps
RPE 10
6
Chest Supported Row (Machine)
4
12 reps
RPE 9
7A
Neck Curl
2
14 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Wide Grip Pull-Up
3
8 reps
RPE 9
5
Seated Calf Raise
4
12 reps
RPE 10
6
Chest Supported Row (Machine)
4
12 reps
RPE 9
7A
Neck Curl
2
14 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Wide Grip Pull-Up
3
8 reps
RPE 9
5
Seated Calf Raise
4
12 reps
RPE 10
6
Chest Supported Row (Machine)
4
12 reps
RPE 9
7A
Neck Curl
2
14 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Wide Grip Pull-Up
3
8 reps
RPE 9
5
Seated Calf Raise
4
12 reps
RPE 10
6
Chest Supported Row (Machine)
4
12 reps
RPE 9
7A
Neck Curl
2
14 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Wide Grip Pull-Up
3
8 reps
RPE 9
5
Seated Calf Raise
4
12 reps
RPE 10
6
Chest Supported Row (Machine)
4
12 reps
RPE 9
7A
Neck Curl
2
14 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Wide Grip Pull-Up
3
8 reps
RPE 9
5
Seated Calf Raise
4
12 reps
RPE 10
6
Chest Supported Row (Machine)
4
12 reps
RPE 9
7A
Neck Curl
2
14 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Lying Pullover (Cable)
4
12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8A
Face Pull
2
14 reps
RPE 9
8B
Neck Curl
2
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Wrist Curls
3
12 reps
RPE 10
5B
Neck Extension
2
14 reps
RPE 9
6A
Standing Calf Raise
4
12 reps
RPE 10
6B
Cable Crunch
3
12 reps
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Wrist Curls
3
12 reps
RPE 10
4
Neck Curl
3
14 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2A
Dip (Weighted)
4
8 reps
RPE 9
2B
Pull-Up (Weighted)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7A
Neck Extension
3
14 reps
RPE 9
7B
Lying Rear Lateral Raise
3
14 reps
RPE 9
Day 10
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Wide Grip Pull-Up
3
8 reps
RPE 9
5
Seated Calf Raise
4
12 reps
RPE 10
6
Chest Supported Row (Machine)
4
12 reps
RPE 9
7A
Neck Curl
2
14 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Weighted)
4 Sets
6 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
3
Lying Pullover (Cable)
4 Sets
12 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@9
5
Seated Wide-Grip Row (Cable)
3 Sets
14 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
8A
Face Pull
2 Sets
14 Reps
@9
8B
Neck Curl
2 Sets
14 Reps
@9
Day 3
1
Bicep Curl (Barbell)
4 Sets
8 Reps
@9
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
3
Wrist Curls
3 Sets
12 Reps
@10
4
Neck Curl
3 Sets
14 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2A
Dip (Weighted)
4 Sets
8 Reps
@9
2B
Pull-Up (Weighted)
4 Sets
6 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@9
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
7A
Neck Extension
3 Sets
14 Reps
@9
7B
Lying Rear Lateral Raise
3 Sets
14 Reps
@9
Day 2
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@10
4
Leg Curl
2 Sets
12 Reps
@10
5A
Wrist Curls
3 Sets
12 Reps
@10
5B
Neck Extension
2 Sets
14 Reps
@9
6A
Standing Calf Raise
4 Sets
12 Reps
@10
6B
Cable Crunch
3 Sets
12 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@9
2
Leg Curl
4 Sets
12 Reps
@10
3
Leg Extension
2 Sets
12 Reps
@10
4
Wide Grip Pull-Up
3 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
12 Reps
@10
6
Chest Supported Row (Machine)
4 Sets
12 Reps
@9
7A
Neck Curl
2 Sets
14 Reps
@9
7B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10