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Kangaroo Jacked
by Christiaan E.
Program Description
Simple push/pull/legs for a home gym to build muscle and strength. Ideal for beginners or those with limited time.
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
May 31, 2024 10:32
Last Edited
May 31, 2024 10:32
down_app
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@8
2
Seal Row
3 Sets
6-10 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9
3
French Press
4 Sets
8-12 Reps
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
5
Tricep Kickback
3 Sets
10-15 Reps
@10
6
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@9
3
Walking Lunge
3 Sets
15-20 Reps
@9
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
5
Sissy Squat
3 Sets
AMRAP
@9
Day 1
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@8
2
Seal Row
3 Sets
6-10 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9
3
French Press
4 Sets
8-12 Reps
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
5
Tricep Kickback
3 Sets
10-15 Reps
@10
6
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@9
3
Walking Lunge
3 Sets
15-20 Reps
@9
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
5
Sissy Squat
3 Sets
AMRAP
@9
Day 1
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@8
2
Seal Row
3 Sets
6-10 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9
3
French Press
4 Sets
8-12 Reps
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
5
Tricep Kickback
3 Sets
10-15 Reps
@10
6
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@9
3
Walking Lunge
3 Sets
15-20 Reps
@9
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
5
Sissy Squat
3 Sets
AMRAP
@9
Day 1
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@8
2
Seal Row
3 Sets
6-10 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9
3
French Press
4 Sets
8-12 Reps
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
5
Tricep Kickback
3 Sets
10-15 Reps
@10
6
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@9
3
Walking Lunge
3 Sets
15-20 Reps
@9
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
5
Sissy Squat
3 Sets
AMRAP
@9
Day 1
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@8
2
Seal Row
3 Sets
6-10 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9
3
French Press
4 Sets
8-12 Reps
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
5
Tricep Kickback
3 Sets
10-15 Reps
@10
6
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@9
3
Walking Lunge
3 Sets
15-20 Reps
@9
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
5
Sissy Squat
3 Sets
AMRAP
@9
Day 1
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@8
2
Seal Row
3 Sets
6-10 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9
3
French Press
4 Sets
8-12 Reps
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
5
Tricep Kickback
3 Sets
10-15 Reps
@10
6
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@9
3
Walking Lunge
3 Sets
15-20 Reps
@9
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
5
Sissy Squat
3 Sets
AMRAP
@9
Day 1
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@8
2
Seal Row
3 Sets
6-10 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9
3
French Press
4 Sets
8-12 Reps
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
5
Tricep Kickback
3 Sets
10-15 Reps
@10
6
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@9
3
Walking Lunge
3 Sets
15-20 Reps
@9
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
5
Sissy Squat
3 Sets
AMRAP
@9
Day 1
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@8
2
Seal Row
3 Sets
6-10 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9
3
French Press
4 Sets
8-12 Reps
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
5
Tricep Kickback
3 Sets
10-15 Reps
@10
6
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@9
3
Walking Lunge
3 Sets
15-20 Reps
@9
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
5
Sissy Squat
3 Sets
AMRAP
@9