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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
    Nov 24, 2025 12:40

Summary

Unlock your strength potential with "Kangaroo Jacked," an 8-week program designed to elevate your lifting game. Committing just three days a week, you'll engage in a well-rounded routine that targets all major muscle groups, focusing on compound movements like weighted pull-ups and barbell squats. Each session is crafted to challenge your limits and enhance muscle definition, ensuring you build both power and endurance. Get ready to jump into a transformative fitness journey that will leave you feeling strong and confident!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Quadriceps
11.1%
Front Delts
10.6%
Upper Back
8.9%
Glutes
7.2%
Hamstrings
7.2%
Lats
6.8%
Chest
6.8%
Biceps
6.4%
Middle Delts
6%
Abs
5.5%
Rear Delts
2.6%
Adductors
2.6%
Calves
2.6%
Lower Back
1.7%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seal Row
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seal Row
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seal Row
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seal Row
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seal Row
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seal Row
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seal Row
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seal Row
3
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
French Press
4
8-12 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Tricep Kickback
3
10-15 reps
RPE 10
6
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
French Press
4
8-12 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Tricep Kickback
3
10-15 reps
RPE 10
6
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
French Press
4
8-12 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Tricep Kickback
3
10-15 reps
RPE 10
6
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
French Press
4
8-12 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Tricep Kickback
3
10-15 reps
RPE 10
6
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
French Press
4
8-12 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Tricep Kickback
3
10-15 reps
RPE 10
6
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
French Press
4
8-12 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Tricep Kickback
3
10-15 reps
RPE 10
6
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
French Press
4
8-12 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Tricep Kickback
3
10-15 reps
RPE 10
6
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
French Press
4
8-12 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Tricep Kickback
3
10-15 reps
RPE 10
6
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Walking Lunge
3
15-20 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Sissy Squat
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Walking Lunge
3
15-20 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Sissy Squat
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Walking Lunge
3
15-20 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Sissy Squat
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Walking Lunge
3
15-20 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Sissy Squat
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Walking Lunge
3
15-20 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Sissy Squat
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Walking Lunge
3
15-20 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Sissy Squat
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Walking Lunge
3
15-20 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Sissy Squat
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Walking Lunge
3
15-20 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Sissy Squat
3
AMRAP
RPE 9
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