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JYK Workout

by Junyoung K.

Program Description

Gain muscle

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 24, 2024 02:38
  • Last Edited
    Jun 18, 2025 11:33

Summary

The JYK Workout is a dynamic 4-week program designed to build strength and muscle through a balanced routine of resistance training and cardio. Committing to just 4 days a week, you'll tackle compound lifts like the Bench Press and Deadlift, alongside targeted exercises such as Bicep Curls and Face Pulls, ensuring a comprehensive approach to total body fitness. Each session is crafted to challenge your limits while promoting muscle growth and endurance, making it perfect for those ready to elevate their training. Equip yourself with a full gym and get ready to transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Face Pull
4
10 reps
RPE 7.5
5
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Face Pull
4
10 reps
RPE 7.5
5
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Face Pull
4
10 reps
RPE 7.5
5
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Face Pull
4
10 reps
RPE 7.5
5
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7.5
4A
Front Raise
4
10 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7.5
4A
Front Raise
4
10 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7.5
4A
Front Raise
4
10 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7.5
4A
Front Raise
4
10 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
4
10 reps
RPE 7.5
3
Dip (Assisted)
4
10 reps
RPE 7.5
4
Tricep Kickback
4
10 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
6
Lying Rear Lateral Raise
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
4
10 reps
RPE 7.5
3
Dip (Assisted)
4
10 reps
RPE 7.5
4
Tricep Kickback
4
10 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
6
Lying Rear Lateral Raise
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
4
10 reps
RPE 7.5
3
Dip (Assisted)
4
10 reps
RPE 7.5
4
Tricep Kickback
4
10 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
6
Lying Rear Lateral Raise
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
4
10 reps
RPE 7.5
3
Dip (Assisted)
4
10 reps
RPE 7.5
4
Tricep Kickback
4
10 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
6
Lying Rear Lateral Raise
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 7.5
2
Barbell Row
4
10 reps
RPE 7.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7.5
5
Run
1
30 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 7.5
2
Barbell Row
4
10 reps
RPE 7.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7.5
5
Run
1
30 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 7.5
2
Barbell Row
4
10 reps
RPE 7.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7.5
5
Run
1
30 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 7.5
2
Barbell Row
4
10 reps
RPE 7.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7.5
5
Run
1
30 mins
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@7.5
2
Pec Deck (Machine)
4 Sets
10 Reps
@7.5
3
Tricep Extension (Cable)
4 Sets
10 Reps
@7.5
4
Face Pull
4 Sets
10 Reps
@7.5
5
Run
1 Set
30 mins
-
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
@7.5
2
Wide Grip Lat Pulldown
4 Sets
10 Reps
@7.5
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7.5
4A
Front Raise
4 Sets
10 Reps
@7.5
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
5
Hanging Leg Raise
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@7.5
2
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
@7.5
3
Dip (Assisted)
4 Sets
10 Reps
@7.5
4
Tricep Kickback
4 Sets
10 Reps
@7.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
6
Lying Rear Lateral Raise
4 Sets
10 Reps
@7.5
Day 4
1
Pull-Up (Assisted)
4 Sets
10 Reps
@7.5
2
Barbell Row
4 Sets
10 Reps
@7.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7.5
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7.5
5
Run
1 Set
30 mins
@7.5