logo
BoostcampPNG

Jasmin

by simon R.
3 athletes joined

Program Description

Jasmins beginner program

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2024 06:06
  • Last Edited
    Jun 18, 2025 11:06

Summary

Unlock your strength potential with the Jasmin program, a comprehensive 4-week training plan designed for those ready to elevate their fitness game. Comprising four sessions each week, this program focuses on a blend of compound and isolation exercises, targeting major muscle groups to build strength and endurance. With a mix of barbell, dumbbell, and machine workouts, you’ll engage your legs, back, and shoulders effectively, ensuring balanced development. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.7%
Glutes
15.2%
Hamstrings
14.5%
Lats
8.3%
Upper Back
8.2%
Front Delts
7.4%
Middle Delts
6.7%
Triceps
5.2%
Abs
4.9%
Chest
4%
Adductors
3.5%
Biceps
2.3%
Lower Back
2.2%
Abductors
0.4%
Rear Delts
0.4%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 10
2
Leg Press
3
15 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Overhead Press (Barbell)
4
8 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Leg Press
3
15 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Leg Press
3
15 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Leg Press
3
15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Barbell)
4
8 reps
RPE 9
5
Lat Pulldown
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Lunge (Dumbbell)
3
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Chin-Up (Assisted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Assisted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
1
15 reps
15 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Chin-Up (Assisted)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 7
3
Barbell Row
4
8 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Hip Thrust (Barbell)
4
8 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Hip Thrust (Barbell)
4
8 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Barbell Row
4
8 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3
Lying Leg Curl
3
15 reps
RPE 7
4
Seated Row (Cable)
4
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
1
15 reps
15 reps
RPE 9
RPE 10
2
Leg Extension
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@10
2
Leg Press
3 Sets
15 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
4
Overhead Press (Barbell)
4 Sets
8 Reps
@7
5
Lat Pulldown
3 Sets
12 Reps
@7
Day 2
1
Goblet Squat
4 Sets
15 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
3
Lunge (Dumbbell)
3 Sets
12 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
5
Chin-Up (Assisted)
3 Sets
12 Reps
@7
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@9
2
Hip Thrust (Barbell)
4 Sets
8 Reps
@7
3
Barbell Row
4 Sets
8 Reps
@7
4
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Goblet Squat
3 Sets
15 Reps
@7
2
Leg Extension
3 Sets
15 Reps
@7
3
Lying Leg Curl
3 Sets
15 Reps
@7
4
Seated Row (Cable)
4 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@7