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Jensen Ackles Soldier Boy Workout

by Chris M.
4 athletes joined

Program Description

Look like Soldier Boy. Heavy on the traps shoulders and legs.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 18, 2024 08:05
  • Last Edited
    Jun 18, 2025 08:26

Summary

Unleash your inner hero with the Jensen Ackles Soldier Boy Workout, an 8-week program designed for strength and endurance. Committing just 4 days a week, you'll tackle a variety of exercises that focus on building muscle and enhancing overall fitness. From powerful barbell squats to targeted cable rows, each session is crafted to challenge your limits and sculpt your physique. Equip yourself with a full gym and get ready to transform your body into a true powerhouse!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Week 1
1 / 8 Weeks
Day 2
1
Hip Thrust (Machine)
4 Sets
8 Reps
@6.5
2
Lat Pulldown
4 Sets
12 Reps
@6.5
3
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@6.5
4
Seated Row (Cable)
4 Sets
15 Reps
@6.5
5
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@6.5
Day 1
1
Squat (Barbell)
5 Sets
8 Reps
@6.5
2
Seated Overhead Press (Dumbbell)
4 Sets
15 Reps
@6.5
3
Farmer's Walk (Weighted)
4 Sets
60 Reps
@7
4
Bench Press (Dumbbell)
4 Sets
8 Reps
@6.5
5A
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@6.5
Day 3
1
Squat (Barbell)
4 Sets
12 Reps
@6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
12 Reps
@6.5
3
Farmer's Walk (Weighted)
4 Sets
60 Reps
@7
4
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
15 Reps
@6.5
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7
2
Lat Pulldown
4 Sets
8 Reps
@6.5
3
Seated Hamstring Curl
4 Sets
12 Reps
@6.5
4
Seated Row (Cable)
4 Sets
15 Reps
@6.5
5
Shrug (Dumbbell)
4 Sets
25 Reps
@7
6
Hammer Curl
4 Sets
8 Reps
@6.5