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Julia's on Juice

by Davyswoll
1 athletes joined

Program Description

Build well rounded physique and big booty. Get better at Pull ups and build inner confidence in the queen that you rightfully are

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 07, 2024 09:48
  • Last Edited
    Jun 18, 2025 09:44

Summary

**Julia's on Juice** is a dynamic 5-week program designed to build strength and sculpt your upper body with a focus on chest and shoulders. Committing to 5 days a week, you'll engage in a variety of exercises, including bodyweight dips, kettlebell presses, and barbell bench presses, all tailored to push your limits. Each workout incorporates supersets for maximum intensity, ensuring you not only build muscle but also enhance endurance. Get ready to elevate your training and achieve impressive results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Kettlebell Press
2
10 reps
RPE 6
3
Bench Press (Paused)
2
4-6 reps
RPE 9-10
4A
Bench Press (Barbell)
1
AMRAP
-
5
Pec Deck (Machine)
2
15-20 reps
RPE 9-10
6A
Pec Deck (Machine)
1
AMRAP
-
7
Lateral Raise (Cable)
2
12-15 reps
RPE 9-10
8
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9-10
9
Dip (Bodyweight)
2
AMRAP
-
10
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9-10
11A
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Kettlebell Press
2
10 reps
RPE 6
3
Bench Press (Paused)
2
4-6 reps
RPE 6-7
4A
Bench Press (Barbell)
1
AMRAP
-
5
Pec Deck (Machine)
2
15-20 reps
RPE 6-7
6A
Pec Deck (Machine)
1
AMRAP
-
7
Lateral Raise (Cable)
2
12-15 reps
RPE 6-7
8
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6-7
9
Dip (Bodyweight)
2
AMRAP
-
10
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 6-7
11A
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Kettlebell Press
2
10 reps
RPE 6
3
Bench Press (Paused)
2
4-6 reps
RPE 7-8
4A
Bench Press (Barbell)
1
AMRAP
-
5
Pec Deck (Machine)
2
15-20 reps
RPE 7-8
6A
Pec Deck (Machine)
1
AMRAP
-
7
Lateral Raise (Cable)
2
12-15 reps
RPE 7-8
8
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
9
Dip (Bodyweight)
2
AMRAP
-
10
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-8
11A
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Kettlebell Press
2
10 reps
RPE 6
3
Bench Press (Paused)
2
4-6 reps
RPE 8-9
4A
Bench Press (Barbell)
1
AMRAP
-
5
Pec Deck (Machine)
2
15-20 reps
RPE 8-9
6A
Pec Deck (Machine)
1
AMRAP
-
7
Lateral Raise (Cable)
2
12-15 reps
RPE 8-9
8
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8-9
9
Dip (Bodyweight)
2
AMRAP
-
10
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-9
11A
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Kettlebell Press
2
10 reps
RPE 6
3
Bench Press (Paused)
2
4-6 reps
RPE 9-10
4A
Bench Press (Barbell)
1
AMRAP
-
5
Pec Deck (Machine)
2
15-20 reps
RPE 9-10
6A
Pec Deck (Machine)
1
AMRAP
-
7
Lateral Raise (Cable)
2
12-15 reps
RPE 9-10
8
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9-10
9
Dip (Bodyweight)
2
AMRAP
-
10
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9-10
11A
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 9-10
2
Seated Calf Raise
2
AMRAP
-
3
Hack Squat
2
8-10 reps
RPE 9-10
4A
Hack Squat
2
AMRAP
-
5
Lying Leg Curl
2
12-14 reps
RPE 9-10
6
Leg Extension
2
12-15 reps
RPE 9-10
7A
Leg Extension
1
AMRAP
-
8
Walking Lunge (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 6-7
2
Seated Calf Raise
2
AMRAP
-
3
Hack Squat
2
8-10 reps
RPE 6-7
4A
Hack Squat
2
AMRAP
-
5
Lying Leg Curl
2
12-14 reps
RPE 6-7
6
Leg Extension
2
12-15 reps
RPE 6-7
7A
Leg Extension
1
AMRAP
-
8
Walking Lunge (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7-8
2
Seated Calf Raise
2
AMRAP
-
3
Hack Squat
2
8-10 reps
RPE 7-8
4A
Hack Squat
2
AMRAP
-
5
Lying Leg Curl
2
12-14 reps
RPE 7-8
6
Leg Extension
2
12-15 reps
RPE 7-8
7A
Leg Extension
1
AMRAP
-
8
Walking Lunge (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 8-9
2
Seated Calf Raise
2
AMRAP
-
3
Hack Squat
2
8-10 reps
RPE 8-9
4A
Hack Squat
2
AMRAP
-
5
Lying Leg Curl
2
12-14 reps
RPE 8-9
6
Leg Extension
2
12-15 reps
RPE 8-9
7A
Leg Extension
1
AMRAP
-
8
Walking Lunge (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 9-10
2
Seated Calf Raise
2
AMRAP
-
3
Hack Squat
2
8-10 reps
RPE 9-10
4A
Hack Squat
2
AMRAP
-
5
Lying Leg Curl
2
12-14 reps
RPE 9-10
6
Leg Extension
2
12-15 reps
RPE 9-10
7A
Leg Extension
1
AMRAP
-
8
Walking Lunge (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12-15 reps
RPE 9-10
2A
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9-10
4
Alternating Dumbbell Curl
2
12-15 reps
RPE 9-10
5
Reverse Pec Deck
3
12-15 reps
RPE 9-10
6
Bicep Curl (Cable)
2
15-20 reps
RPE 9-10
7
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12-15 reps
RPE 6-7
2A
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 6-7
4
Alternating Dumbbell Curl
2
12-15 reps
RPE 6-7
5
Reverse Pec Deck
3
12-15 reps
RPE 6-7
6
Bicep Curl (Cable)
2
15-20 reps
RPE 6-7
7
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12-15 reps
RPE 7-8
2A
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
4
Alternating Dumbbell Curl
2
12-15 reps
RPE 7-8
5
Reverse Pec Deck
3
12-15 reps
RPE 7-8
6
Bicep Curl (Cable)
2
15-20 reps
RPE 7-8
7
Wide Grip Lat Pulldown
3
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12-15 reps
RPE 8-9
2A
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 8-9
4
Alternating Dumbbell Curl
2
12-15 reps
RPE 8-9
5
Reverse Pec Deck
3
12-15 reps
RPE 8-9
6
Bicep Curl (Cable)
2
15-20 reps
RPE 8-9
7
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
12-15 reps
RPE 9-10
2A
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9-10
4
Alternating Dumbbell Curl
2
12-15 reps
RPE 9-10
5
Reverse Pec Deck
3
12-15 reps
RPE 9-10
6
Bicep Curl (Cable)
2
15-20 reps
RPE 9-10
7
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
-
2
Lying Leg Curl
3
8-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9-10
4
Single Leg Romanian Deadlift
2
10-14 reps
RPE 9-10
5
Belt Squat
2
10-12 reps
RPE 9-10
6
Hyperextension
2
10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
-
2
Lying Leg Curl
3
8-10 reps
RPE 6-7
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 6-7
4
Single Leg Romanian Deadlift
2
10-14 reps
RPE 6-7
5
Belt Squat
2
10-12 reps
RPE 6-7
6
Hyperextension
2
10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
-
2
Lying Leg Curl
3
8-10 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 7-8
4
Single Leg Romanian Deadlift
2
10-14 reps
RPE 7-8
5
Belt Squat
2
10-12 reps
RPE 7-8
6
Hyperextension
2
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
-
2
Lying Leg Curl
3
8-10 reps
RPE 8-9
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
4
Single Leg Romanian Deadlift
2
10-14 reps
RPE 8-9
5
Belt Squat
2
10-12 reps
RPE 8-9
6
Hyperextension
2
10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
-
2
Lying Leg Curl
3
8-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9-10
4
Single Leg Romanian Deadlift
2
10-14 reps
RPE 9-10
5
Belt Squat
2
10-12 reps
RPE 9-10
6
Hyperextension
2
10 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
AMRAP
-
2
Sumo Deadlift (Barbell)
2
6-8 reps
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9-10
4
Viking Press
2
8-10 reps
RPE 9-10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Machine)
2
10-12 reps
RPE 9-10
7
Chest Press (Machine)
2
10-14 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
AMRAP
-
2
Sumo Deadlift (Barbell)
2
6-8 reps
RPE 6-7
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 6-7
4
Viking Press
2
8-10 reps
RPE 6-7
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6-7
6
Lateral Raise (Machine)
2
10-12 reps
RPE 6-7
7
Chest Press (Machine)
2
10-14 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
AMRAP
-
2
Sumo Deadlift (Barbell)
2
6-8 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 7-8
4
Viking Press
2
8-10 reps
RPE 7-8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7-8
6
Lateral Raise (Machine)
2
10-12 reps
RPE 7-8
7
Chest Press (Machine)
2
10-14 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
AMRAP
-
2
Sumo Deadlift (Barbell)
2
6-8 reps
RPE 8-9
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-9
4
Viking Press
2
8-10 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
6
Lateral Raise (Machine)
2
10-12 reps
RPE 8-9
7
Chest Press (Machine)
2
10-14 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
AMRAP
-
2
Sumo Deadlift (Barbell)
2
6-8 reps
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9-10
4
Viking Press
2
8-10 reps
RPE 9-10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Machine)
2
10-12 reps
RPE 9-10
7
Chest Press (Machine)
2
10-14 reps
RPE 9-10
Week 1
1 / 5 Weeks
Day 1
1
Dip (Bodyweight)
1 Set
-
2
Kettlebell Press
2 Sets
10 Reps
@6
3
Bench Press (Paused)
2 Sets
4-6 Reps
@9-10
4A
Bench Press (Barbell)
1 Set
AMRAP
-
5
Pec Deck (Machine)
2 Sets
15-20 Reps
@9-10
6A
Pec Deck (Machine)
1 Set
AMRAP
-
7
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9-10
8
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@9-10
9
Dip (Bodyweight)
2 Sets
AMRAP
-
10
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@9-10
11A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
Day 2
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@9-10
2
Seated Calf Raise
2 Sets
AMRAP
-
3
Hack Squat
2 Sets
8-10 Reps
@9-10
4A
Hack Squat
2 Sets
AMRAP
-
5
Lying Leg Curl
2 Sets
12-14 Reps
@9-10
6
Leg Extension
2 Sets
12-15 Reps
@9-10
7A
Leg Extension
1 Set
AMRAP
-
8
Walking Lunge (Dumbbell)
3 Sets
AMRAP
-
Day 3
1
Pull-Up (Assisted)
2 Sets
12-15 Reps
@9-10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9-10
4
Alternating Dumbbell Curl
2 Sets
12-15 Reps
@9-10
5
Reverse Pec Deck
3 Sets
12-15 Reps
@9-10
6
Bicep Curl (Cable)
2 Sets
15-20 Reps
@9-10
7
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@9-10
Day 4
1
Hip Abductor (Machine)
2 Sets
AMRAP
-
2
Lying Leg Curl
3 Sets
8-10 Reps
@9-10
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9-10
4
Single Leg Romanian Deadlift
2 Sets
10-14 Reps
@9-10
5
Belt Squat
2 Sets
10-12 Reps
@9-10
6
Hyperextension
2 Sets
10 Reps
@9-10
Day 5
1
Hip Adductor (Machine)
2 Sets
AMRAP
-
2
Sumo Deadlift (Barbell)
2 Sets
6-8 Reps
@9-10
3
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@9-10
4
Viking Press
2 Sets
8-10 Reps
@9-10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9-10
6
Lateral Raise (Machine)
2 Sets
10-12 Reps
@9-10
7
Chest Press (Machine)
2 Sets
10-14 Reps
@9-10