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John Weak to John Strong

by VRJ
2 athletes joined

Program Description

Muscle building

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 30, 2023 11:56
  • Last Edited
    Jun 18, 2025 09:59

Summary

Transform your physique in just 7 weeks with "John Weak to John Strong," a comprehensive 5-day per week program designed to build strength and muscle. Each session combines targeted supersets, including essential lifts like the Bench Press, Deadlift, and various cable exercises, ensuring an effective full-body workout. Perfect for those ready to elevate their training, this program emphasizes progressive overload and proper form, setting you on the path to impressive gains. Gear up to unleash your inner strength and redefine your limits!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
1B
Wide Grip Pull-Up
2
8-12 reps
RPE 10
2A
Seated Dumbbell Press
2
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4A
Seated Row (Cable)
2
10-15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
1B
Wide Grip Pull-Up
2
8-12 reps
RPE 10
2A
Seated Dumbbell Press
2
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4A
Seated Row (Cable)
2
10-15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 10
2A
Seated Dumbbell Press
2
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4A
Seated Row (Cable)
2
10-15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 10
2A
Seated Dumbbell Press
2
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4A
Seated Row (Cable)
2
10-15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 10
2A
Seated Dumbbell Press
3
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4A
Seated Row (Cable)
2
10-15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 10
2A
Seated Dumbbell Press
3
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4A
Seated Row (Cable)
3
10-15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
50%
1B
Wide Grip Pull-Up
2
6 reps
RPE 6
2A
Seated Dumbbell Press
2
6 reps
RPE 6
2B
Incline Curl (Dumbbell)
2
6 reps
RPE 6
3
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2A
Squat (Barbell)
5
10 reps
50%
2B
Close The Gripper
5
1-20 reps
RPE 10
2C
Seated Calf Raise
5
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
80%
85%
2A
Squat (Barbell)
5
10 reps
50%
2B
Close The Gripper
5
1-20 reps
RPE 10
2C
Seated Calf Raise
5
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
80%
85%
90%
2A
Squat (Barbell)
5
10 reps
50%
2B
Close The Gripper
5
1-20 reps
RPE 10
2C
Seated Calf Raise
5
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2A
Squat (Barbell)
5
10 reps
60%
2B
Close The Gripper
5
1-20 reps
RPE 10
2C
Seated Calf Raise
5
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
2A
Squat (Barbell)
5
10 reps
60%
2B
Close The Gripper
5
1-20 reps
RPE 10
2C
Seated Calf Raise
5
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
95%
2A
Squat (Barbell)
5
10 reps
60%
2B
Close The Gripper
5
1-20 reps
RPE 10
2C
Seated Calf Raise
5
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
50%
2
Deadlift (Barbell)
2
5 reps
50%
3
Calf Raise (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
1B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
2A
JM Press
2
8-12 reps
RPE 10
2B
Hammer Curl
2
10-15 reps
RPE 10
3A
Upright Row (Cable)
2
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
4A
Chest Fly (Cable)
2
10-15 reps
RPE 10
4B
Y Raise
2
10-15 reps
RPE 10
5
Lying Leg Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
1B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
2A
JM Press
2
8-12 reps
RPE 10
2B
Hammer Curl
2
10-15 reps
RPE 10
3A
Upright Row (Cable)
2
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
4A
Chest Fly (Cable)
2
10-15 reps
RPE 10
4B
Y Raise
2
10-15 reps
RPE 10
5
Lying Leg Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
1B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
JM Press
2
8-12 reps
RPE 10
2B
Hammer Curl
2
10-15 reps
RPE 10
3A
Upright Row (Cable)
2
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
4A
Chest Fly (Cable)
2
10-15 reps
RPE 10
4B
Y Raise
2
10-15 reps
RPE 10
5
Lying Leg Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
1B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
JM Press
2
8-12 reps
RPE 10
2B
Hammer Curl
2
10-15 reps
RPE 10
3A
Upright Row (Cable)
2
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
4A
Chest Fly (Cable)
2
10-15 reps
RPE 10
4B
Y Raise
2
10-15 reps
RPE 10
5
Lying Leg Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
1B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
JM Press
2
8-12 reps
RPE 10
2B
Hammer Curl
2
10-15 reps
RPE 10
3A
Upright Row (Cable)
3
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
4A
Chest Fly (Cable)
2
10-15 reps
RPE 10
4B
Y Raise
2
10-15 reps
RPE 10
5
Lying Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
1B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
JM Press
2
8-12 reps
RPE 10
2B
Hammer Curl
2
10-15 reps
RPE 10
3A
Upright Row (Cable)
3
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
2
10-15 reps
RPE 10
4A
Chest Fly (Cable)
2
10-15 reps
RPE 10
4B
Y Raise
2
10-15 reps
RPE 10
5
Lying Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
5 reps
50%
1B
Pull-Up (Weighted)
1
5 reps
RPE 6
2A
Chest Supported Row (Machine)
1
10 reps
RPE 6
2B
Push Up (Weighted)
1
6 reps
RPE 6
3A
Tricep Extension (Barbell)
1
6 reps
RPE 6
3B
Preacher Curl (Barbell)
1
6 reps
RPE 6
4A
Lateral Raise (Dumbbell)
1
10 reps
RPE 6
4B
Decline Crunch
1
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2A
Romanian Deadlift (Barbell)
5
10 reps
RPE 6-7
2B
Cable Wrist Curls
5
15-20 reps
RPE 10
2C
Standing Calf Raise
5
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
80%
85%
2A
Romanian Deadlift (Barbell)
5
10 reps
RPE 6-7
2B
Cable Wrist Curls
5
15-20 reps
RPE 10
2C
Standing Calf Raise
5
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
80%
85%
90%
2A
Romanian Deadlift (Barbell)
5
10 reps
RPE 6-7
2B
Cable Wrist Curls
5
15-20 reps
RPE 10
2C
Standing Calf Raise
5
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2A
Romanian Deadlift (Barbell)
5
10 reps
RPE 7-8
2B
Cable Wrist Curls
5
15-20 reps
RPE 10
2C
Standing Calf Raise
5
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
2A
Romanian Deadlift (Barbell)
5
10 reps
RPE 7-8
2B
Cable Wrist Curls
5
15-20 reps
RPE 10
2C
Standing Calf Raise
5
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
95%
2A
Romanian Deadlift (Barbell)
5
10 reps
RPE 7-8
2B
Cable Wrist Curls
5
15-20 reps
RPE 10
2C
Standing Calf Raise
5
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2A
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
2B
Push Up (Weighted)
2
8-15 reps
RPE 10
3A
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3B
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Decline Crunch
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2A
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
2B
Push Up (Weighted)
2
8-15 reps
RPE 10
3A
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3B
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Decline Crunch
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2A
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
2B
Push Up (Weighted)
2
8-15 reps
RPE 10
3A
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3B
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Decline Crunch
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2A
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
2B
Push Up (Weighted)
2
8-15 reps
RPE 10
3A
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3B
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Decline Crunch
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2A
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
2B
Push Up (Weighted)
2
8-15 reps
RPE 10
3A
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3B
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Decline Crunch
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2A
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
2B
Push Up (Weighted)
2
8-15 reps
RPE 10
3A
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3B
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Decline Crunch
3
10-15 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
1B
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
2A
Seated Dumbbell Press
2 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4A
Seated Row (Cable)
2 Sets
10-15 Reps
@10
4B
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
75%
80%
2A
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@6-7
2B
Cable Wrist Curls
5 Sets
15-20 Reps
@10
2C
Standing Calf Raise
5 Sets
15-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
75%
80%
2A
Squat (Barbell)
5 Sets
10 Reps
50%
2B
Close The Gripper
5 Sets
1-20 Reps
@10
2C
Seated Calf Raise
5 Sets
10-15 Reps
@8-10
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Pull-Up (Weighted)
2 Sets
4-8 Reps
@10
2A
Chest Supported Row (Machine)
2 Sets
12-15 Reps
@10
2B
Push Up (Weighted)
2 Sets
8-15 Reps
@10
3A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3B
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
4B
Decline Crunch
2 Sets
10-15 Reps
@10
Day 3
1A
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
1B
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2A
JM Press
2 Sets
8-12 Reps
@10
2B
Hammer Curl
2 Sets
10-15 Reps
@10
3A
Upright Row (Cable)
2 Sets
10-15 Reps
@10
3B
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
4A
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
4B
Y Raise
2 Sets
10-15 Reps
@10
5
Lying Leg Raise
2 Sets
10-15 Reps
@10