Jaked Jihadists
A Bodybuilding Program aimed at getting you big, and also focus on Pullups and Dips
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pull-Up (Weighted) | 2 | 6–10 reps | @9 |
| 2 | 8–12 reps | @10 | ||
| 1B | Dip (Weighted) | 2 | 6–10 reps | @9 |
| 2 | 8–12 reps | @10 | ||
| Superset | ||||
| 2A | Bent Over Row (Barbell) | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 1 | 6–10 reps | @9.5 | ||
| 2B | Push Up | 3 | AMRAP | @10 |
| Superset | ||||
| 3A | Strict EZ-Bar Curls | 2 | 4–6 reps | @10 |
| 2 | 6–10 reps | @10 | ||
| 3B | Seated Lateral Raises | 4 | 8–15 reps | @10 |
| 4 | Single Arm Pushdown | 3 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Good Morning | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @8.5 | ||
| 1 | 6–10 reps | @9 | ||
| 1B | Neck Curl | 3 | 10–20 reps | @10 |
| 2 | Front Squat (Paused) | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @8.5 | ||
| 1 | 6–10 reps | @9 | ||
| Superset | ||||
| 3A | Deficit Bulgarian Split Squats (Heel Elevated) | 1 | 10 reps | @9.5 |
| 1 | 6 reps | @9.5 | ||
| 3B | Straight Leg Calf Raise | 4 | 6–10 reps | @10 |
| Superset | ||||
| 4A | Nordic Curl | 2 | 4–6 reps | @10 |
| 4B | Reverse Nordic Curl | 2 | AMRAP | @10 |
| 5 | Ab Wheel | 3 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Chin-Up (Weighted) | 1 | 4–9 reps | @9 |
| 1 | 4–9 reps | @9.5 | ||
| 1 | 4–9 reps | @10 | ||
| 1B | Push Up (Weighted) | 1 | 6–9 reps | @9 |
| 1 | 6–9 reps | @9.5 | ||
| 1 | 6–9 reps | @10 | ||
| Superset | ||||
| 2A | Rack Chins | 3 | 6–12 reps | @10 |
| 2B | Arnold Press | 3 | 6–10 reps | @10 |
| Superset | ||||
| 3A | Inverted Row | 3 | 6–15 reps | @10 |
| 3B | Ring Push Up | 3 | 6–10 reps | @10 |
| Superset | ||||
| 4A | Pelican Curls | 2 | 4–6 reps | @10 |
| 2 | 8–12 reps | @10 | ||
| 4B | V-Handle Tricep Pushdown (Cable) | 1 | 6–10 reps | @10 |
| 2 | 6–8 reps | @10 | ||
| 1 | 10–15 reps | @10 | ||
| 4C | Face Pull | 4 | 8–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Good Morning | 1 | 6–10 reps | @8.5 |
| 1 | 6–10 reps | @9 | ||
| 1 | 6–10 reps | @9.5 | ||
| 1B | Neck Extension | 3 | 10–20 reps | @10 |
| 2 | Front Squat (Paused) | 1 | 6–10 reps | @9 |
| 2 | 6–10 reps | @9.5 | ||
| Superset | ||||
| 3A | Deficit Bulgarian Split Squats | 2 | 6–10 reps | @10 |
| 3B | Straight Leg Calf Raise | 4 | 6–12 reps | @10 |
| Superset | ||||
| 4A | Sissy Squat | 2 | 6–10 reps | @10 |
| 4B | Nordic Curl | 2 | 4–6 reps | @10 |
| 5 | Leg Raise (Captain's Chair) | 4 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Single Arm Pushdown | 1 | 6–10 reps | @9.5 |
| 2 | 6–10 reps | @10 | ||
| 1B | Lateral Raise (Dumbbell) | 3 | 6–15 reps | @10 |
| 1C | Bicep Curl (EZ Bar) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 2A | Overhead Tricep Extension (Cable) | 1 | 8–12 reps | @9.5 |
| 2 | 8–12 reps | @10 | ||
| 2B | Face Pull | 3 | AMRAP | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Jaked Jihadists is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage 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.
Jaked Jihadists is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Jaked Jihadists 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
