logo
BoostcampPNG

JP inspired FB High Intensity

by Jeff J.

Program Description

This program is directly inspired by the programming approach of Jordan Peters. You'll be doing Full Body workouts every other day. There are 4 workouts you'll rotate between - Heavy A, Light B, Light A, Heavy B. The exercises should ideally be performed in the order listed. The program is laid out as follows: Heavy A Rest Light B Rest Light A Rest Heavy B Rest Repeat

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 20, 2024 01:27
  • Last Edited
    Jun 18, 2025 12:44

Summary

Unleash your potential with the JP Inspired FB High Intensity program! Over the course of 8 weeks, this dynamic 4-day workout plan combines heavy lifting and lighter sessions to maximize strength and endurance. Tailored for a garage gym setup, you'll engage major muscle groups through compound and isolation exercises, ensuring balanced development. Get ready to challenge yourself, push your limits, and transform your physique with targeted workouts designed for real results!
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press 30 Degree
1
6-10 reps
RPE 10
2
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Seated Overhead Pin Press
1
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
1
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Calf Raise (Reverse Hack Squat)
1
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press 30 Degree
1
6-10 reps
RPE 10
2
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Seated Overhead Pin Press
1
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
1
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Calf Raise (Reverse Hack Squat)
1
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press 30 Degree
1
6-10 reps
RPE 10
2
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Seated Overhead Pin Press
1
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
1
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Calf Raise (Reverse Hack Squat)
1
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press 30 Degree
1
6-10 reps
RPE 10
2
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Seated Overhead Pin Press
1
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
1
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Calf Raise (Reverse Hack Squat)
1
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press 30 Degree
1
6-10 reps
RPE 10
2
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Seated Overhead Pin Press
1
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
1
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Calf Raise (Reverse Hack Squat)
1
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press 30 Degree
1
6-10 reps
RPE 10
2
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Seated Overhead Pin Press
1
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
1
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Calf Raise (Reverse Hack Squat)
1
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press 30 Degree
1
6-10 reps
RPE 10
2
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Seated Overhead Pin Press
1
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
1
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Calf Raise (Reverse Hack Squat)
1
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press 30 Degree
1
6-10 reps
RPE 10
2
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Seated Overhead Pin Press
1
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
1
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Calf Raise (Reverse Hack Squat)
1
20-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Low/Close)
1
15-25 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
3
Dumbbell Row
1
15-25 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Cross Body Cable Tricep Extension
1
8-12 reps
RPE 10
6
Ab Rollout (Rings)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Low/Close)
1
15-25 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
3
Dumbbell Row
1
15-25 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Cross Body Cable Tricep Extension
1
8-12 reps
RPE 10
6
Ab Rollout (Rings)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Low/Close)
1
15-25 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
3
Dumbbell Row
1
15-25 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Cross Body Cable Tricep Extension
1
8-12 reps
RPE 10
6
Ab Rollout (Rings)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Low/Close)
1
15-25 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
3
Dumbbell Row
1
15-25 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Cross Body Cable Tricep Extension
1
8-12 reps
RPE 10
6
Ab Rollout (Rings)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Low/Close)
1
15-25 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
3
Dumbbell Row
1
15-25 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Cross Body Cable Tricep Extension
1
8-12 reps
RPE 10
6
Ab Rollout (Rings)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Low/Close)
1
15-25 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
3
Dumbbell Row
1
15-25 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Cross Body Cable Tricep Extension
1
8-12 reps
RPE 10
6
Ab Rollout (Rings)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Low/Close)
1
15-25 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
3
Dumbbell Row
1
15-25 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Cross Body Cable Tricep Extension
1
8-12 reps
RPE 10
6
Ab Rollout (Rings)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Low/Close)
1
15-25 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
3
Dumbbell Row
1
15-25 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Cross Body Cable Tricep Extension
1
8-12 reps
RPE 10
6
Ab Rollout (Rings)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
2
Incline Fly Press (Dumbbell)
1
15-25 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
4
Single Leg Standing Hamstring Curl
1
15-25 reps
RPE 10
5
Single Leg Seated Extension
1
15-25 reps
RPE 10
6
Calf Raise (Leg Press)
1
40-50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
2
Incline Fly Press (Dumbbell)
1
15-25 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
4
Single Leg Standing Hamstring Curl
1
15-25 reps
RPE 10
5
Single Leg Seated Extension
1
15-25 reps
RPE 10
6
Calf Raise (Leg Press)
1
40-50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
2
Incline Fly Press (Dumbbell)
1
15-25 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
4
Single Leg Standing Hamstring Curl
1
15-25 reps
RPE 10
5
Single Leg Seated Extension
1
15-25 reps
RPE 10
6
Calf Raise (Leg Press)
1
40-50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
2
Incline Fly Press (Dumbbell)
1
15-25 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
4
Single Leg Standing Hamstring Curl
1
15-25 reps
RPE 10
5
Single Leg Seated Extension
1
15-25 reps
RPE 10
6
Calf Raise (Leg Press)
1
40-50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
2
Incline Fly Press (Dumbbell)
1
15-25 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
4
Single Leg Standing Hamstring Curl
1
15-25 reps
RPE 10
5
Single Leg Seated Extension
1
15-25 reps
RPE 10
6
Calf Raise (Leg Press)
1
40-50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
2
Incline Fly Press (Dumbbell)
1
15-25 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
4
Single Leg Standing Hamstring Curl
1
15-25 reps
RPE 10
5
Single Leg Seated Extension
1
15-25 reps
RPE 10
6
Calf Raise (Leg Press)
1
40-50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
2
Incline Fly Press (Dumbbell)
1
15-25 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
4
Single Leg Standing Hamstring Curl
1
15-25 reps
RPE 10
5
Single Leg Seated Extension
1
15-25 reps
RPE 10
6
Calf Raise (Leg Press)
1
40-50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
2
Incline Fly Press (Dumbbell)
1
15-25 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
4
Single Leg Standing Hamstring Curl
1
15-25 reps
RPE 10
5
Single Leg Seated Extension
1
15-25 reps
RPE 10
6
Calf Raise (Leg Press)
1
40-50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
1
6-10 reps
RPE 10
2
Arnold Press
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Hammer Curl
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Leg Raise (Hack Squat)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
1
6-10 reps
RPE 10
2
Arnold Press
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Hammer Curl
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Leg Raise (Hack Squat)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
1
6-10 reps
RPE 10
2
Arnold Press
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Hammer Curl
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Leg Raise (Hack Squat)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
1
6-10 reps
RPE 10
2
Arnold Press
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Hammer Curl
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Leg Raise (Hack Squat)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
1
6-10 reps
RPE 10
2
Arnold Press
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Hammer Curl
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Leg Raise (Hack Squat)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
1
6-10 reps
RPE 10
2
Arnold Press
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Hammer Curl
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Leg Raise (Hack Squat)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
1
6-10 reps
RPE 10
2
Arnold Press
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Hammer Curl
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Leg Raise (Hack Squat)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
1
6-10 reps
RPE 10
2
Arnold Press
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Hammer Curl
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Leg Raise (Hack Squat)
1
6-10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press 30 Degree
1 Set
6-10 Reps
@10
2
Seated Overhead Press (Barbell)
1 Set
6-10 Reps
@10
3
Seated Overhead Pin Press
1 Set
8-12 Reps
@10
4
Romanian Deadlift (Dumbbell)
1 Set
6-10 Reps
@10
5
Leg Extension
1 Set
6-10 Reps
@10
6
Calf Raise (Reverse Hack Squat)
1 Set
20-25 Reps
@10
Day 2
1
Leg Press (Low/Close)
1 Set
15-25 Reps
@10
2
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@10
3
Dumbbell Row
1 Set
15-25 Reps
@10
4
Preacher Curl (Dumbbell)
1 Set
8-12 Reps
@10
5
Single Arm Cross Body Cable Tricep Extension
1 Set
8-12 Reps
@10
6
Ab Rollout (Rings)
1 Set
8-12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
15-25 Reps
@10
2
Incline Fly Press (Dumbbell)
1 Set
15-25 Reps
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
15-25 Reps
@10
4
Single Leg Standing Hamstring Curl
1 Set
15-25 Reps
@10
5
Single Leg Seated Extension
1 Set
15-25 Reps
@10
6
Calf Raise (Leg Press)
1 Set
40-50 Reps
@10
Day 4
1
Hatfield Squat
1 Set
6-10 Reps
@10
2
Arnold Press
1 Set
6-10 Reps
@10
3
Pull-Up (Neutral Grip, Weighted)
1 Set
6-10 Reps
@10
4
Hammer Curl
1 Set
8-12 Reps
@10
5
Single Arm Tricep Extension (Cable)
1 Set
8-12 Reps
@10
6
Leg Raise (Hack Squat)
1 Set
6-10 Reps
@10