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Juicy (Strength & Size)

by John P.
1 athletes joined

Program Description

Athletic muscle Upper, lower, upper, full.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Olympic Weightlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 05, 2023 06:16
  • Last Edited
    Jun 18, 2025 10:48

Summary

Unlock your potential with the Juicy (Strength & Size) program, an 8-week journey designed to build muscle and enhance strength. Committing just 4 days a week, you'll engage in a variety of exercises, including barbell squats, leg presses, and more, tailored to maximize your gains. This program emphasizes progressive overload, ensuring you continually challenge your muscles for optimal growth. Get ready to transform your physique and elevate your lifting game!
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Dumbbell Scull Crusher
3
12-15 reps
RPE 9.5
5B
Bicep Curl (Cable)
3
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
83%
2
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Dumbbell Scull Crusher
3
12-15 reps
RPE 9.5
5B
Bicep Curl (Cable)
3
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Dumbbell Scull Crusher
3
12-15 reps
RPE 9.5
5B
Bicep Curl (Cable)
3
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
90%
85%
2
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Dumbbell Scull Crusher
3
12-15 reps
RPE 9.5
5B
Bicep Curl (Cable)
3
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
93%
87%
2
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Dumbbell Scull Crusher
3
12-15 reps
RPE 9.5
5B
Bicep Curl (Cable)
3
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
87%
2
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Dumbbell Scull Crusher
3
12-15 reps
RPE 9.5
5B
Bicep Curl (Cable)
3
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2 reps
2 reps
1 reps
1 reps
1 reps
75%
80%
87%
94%
100%
2
Chin-Up (Weighted)
3
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6
5A
Dumbbell Scull Crusher
3
12-15 reps
RPE 9.5
5B
Bicep Curl (Cable)
3
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
50%
2
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Dumbbell Scull Crusher
3
12-15 reps
RPE 9.5
5B
Bicep Curl (Cable)
3
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Leg Press
3
12-15 reps
RPE 8.5
3
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
4
Leg Extension
2
15-20 reps
RPE 8.5
5
Standing Calf Raise
2
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
82%
2
Leg Press
3
12-15 reps
RPE 8.5
3
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
4
Leg Extension
2
15-20 reps
RPE 8.5
5
Standing Calf Raise
2
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
2 reps
85%
85%
2
Leg Press
3
12-15 reps
RPE 8.5
3
Leg Extension
3
15-20 reps
RPE 8.5
4
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5
Standing Calf Raise
2
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Leg Press
3
12-15 reps
RPE 8.5
3
Leg Extension
3
15-20 reps
RPE 8.5
4
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5
Standing Calf Raise
2
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1 reps
3 reps
2 reps
93%
87%
87%
2
Leg Press
3
12-15 reps
RPE 8.5
3
Leg Extension
3
15-20 reps
RPE 8.5
4
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5
Standing Calf Raise
2
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
95%
87%
2
Leg Press
3
12-15 reps
RPE 8.5
3
Leg Extension
3
15-20 reps
RPE 8.5
4
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5
Standing Calf Raise
2
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
80%
85%
96%
100%
2
Leg Press
3
12-15 reps
RPE 8.5
3
Leg Extension
3
15-20 reps
RPE 8.5
4
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5
Standing Calf Raise
2
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
50%
2
Leg Press
3
12-15 reps
RPE 8.5
3
Leg Extension
3
15-20 reps
RPE 8.5
4
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5
Standing Calf Raise
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4-7 reps
RPE 9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
5
10-15 reps
RPE 9
6A
Tricep Kickback
3
9-12 reps
RPE 9
6B
Hammer Curl
3
9-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4-7 reps
RPE 9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
5
10-15 reps
RPE 9
6A
Tricep Kickback
3
9-12 reps
RPE 9
6B
Hammer Curl
3
9-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4-7 reps
RPE 9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
5
10-15 reps
RPE 9
6A
Tricep Kickback
3
9-12 reps
RPE 9
6B
Hammer Curl
3
9-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4-7 reps
RPE 9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
5
10-15 reps
RPE 9
6A
Tricep Kickback
3
9-12 reps
RPE 9
6B
Hammer Curl
3
9-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4-7 reps
RPE 9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
5
10-15 reps
RPE 9
6A
Tricep Kickback
3
9-12 reps
RPE 9
6B
Hammer Curl
3
9-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4-7 reps
RPE 9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
5
10-15 reps
RPE 9
6A
Tricep Kickback
3
9-12 reps
RPE 9
6B
Hammer Curl
3
9-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4-7 reps
RPE 9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
5
10-15 reps
RPE 9
6A
Tricep Kickback
3
9-12 reps
RPE 9
6B
Hammer Curl
3
9-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4-7 reps
3-5 reps
2-3 reps
1-1 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 6
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 6
4
Seated Row (Cable)
3
10-15 reps
RPE 6
5A
Tricep Kickback
3
9-12 reps
RPE 9
5B
Hammer Curl
3
9-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
60%
2
Deadlift (Barbell)
1
3
1 reps
3 reps
83%
60%
3
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 8.5
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
6
Face Pull
2
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
65%
2
Clean (Barbell)
4
3 reps
70%
3
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6
Face Pull
2
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
70%
2
Deadlift (Barbell)
1
3
1 reps
3 reps
85%
70%
3
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 8.5
4
Preacher Curl (Dumbbell)
2
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8.5
6
Face Pull
2
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
75%
2
Clean (Barbell)
4
3 reps
75%
3
Lateral Raise (Dumbbell)
2
20-25 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
6
Face Pull
2
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
2 reps
80%
2
Deadlift (Barbell)
1
3
1 reps
3 reps
90%
80%
3
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 8.5
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
6
Face Pull
2
20-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
2 reps
85%
2
Clean (Barbell)
5
2 reps
85%
3
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
6
Face Pull
2
20-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
2
1
1 reps
3 reps
90%
75%
2
Deadlift (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
80%
87%
95%
100%
3
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 8.5
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
6
Face Pull
2
20-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
100%
2
Clean (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
100%
3
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 6.5
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 6.5
6
Face Pull
2
20-25 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Leg Press
3 Sets
12-15 Reps
@8.5
3
Seated Hamstring Curl
3 Sets
8-12 Reps
@8.5
4
Leg Extension
2 Sets
15-20 Reps
@8.5
5
Standing Calf Raise
2 Sets
15-20 Reps
@8.5
Day 4
1
Snatch (Barbell)
3 Sets
3 Reps
60%
2
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
83%
60%
3
Lateral Raise (Dumbbell)
3 Sets
20-25 Reps
@8.5
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9.5
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8.5
6
Face Pull
2 Sets
20-25 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
80%
2
Chin-Up (Weighted)
3 Sets
6-8 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
5A
Dumbbell Scull Crusher
3 Sets
12-15 Reps
@9.5
5B
Bicep Curl (Cable)
3 Sets
6-10 Reps
@9.5
Day 3
1
Military Press (Barbell)
4 Sets
4-7 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
5 Sets
10-15 Reps
@9
6A
Tricep Kickback
3 Sets
9-12 Reps
@9
6B
Hammer Curl
3 Sets
9-12 Reps
@9