Program Description
get jacked
Program Overview
- LevelBeginner, Intermediate, Advanced, Novice
- GoalAthletics, Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedMay 19, 2025 02:00
- Last EditedMay 19, 2025 11:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Lateral Raise (Cable)
3
12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
2B
Overhead Press (Dumbbell)
2
10 reps
RPE 7
3A
Tricep Pushdown (Cable)
2
15 reps
RPE 9
3B
Dip (Bodyweight)
1
AMRAP
RPE 10
4
Thoracic Extension Stretch
2
0.5 mins
-
5
Couch Stretch
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Lateral Raise (Cable)
3
12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
2B
Overhead Press (Dumbbell)
2
10 reps
RPE 7
3A
Tricep Pushdown (Cable)
2
15 reps
RPE 9
3B
Dip (Bodyweight)
1
AMRAP
RPE 10
4
Thoracic Extension Stretch
2
0.5 mins
-
5
Couch Stretch
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Lateral Raise (Cable)
3
12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
2B
Overhead Press (Dumbbell)
2
10 reps
RPE 7
3A
Tricep Pushdown (Cable)
2
15 reps
RPE 9
3B
Dip (Bodyweight)
1
AMRAP
RPE 10
4
Thoracic Extension Stretch
2
0.5 mins
-
5
Couch Stretch
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Lateral Raise (Cable)
3
12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
2B
Overhead Press (Dumbbell)
2
10 reps
RPE 7
3A
Tricep Pushdown (Cable)
2
15 reps
RPE 9
3B
Dip (Bodyweight)
1
AMRAP
RPE 10
4
Thoracic Extension Stretch
2
0.5 mins
-
5
Couch Stretch
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Lateral Raise (Cable)
3
12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
2B
Overhead Press (Dumbbell)
2
10 reps
RPE 7
3A
Tricep Pushdown (Cable)
2
15 reps
RPE 9
3B
Dip (Bodyweight)
1
AMRAP
RPE 10
4
Thoracic Extension Stretch
2
0.5 mins
-
5
Couch Stretch
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
RPE 8
1B
Chest Supported Row (Machine)
3
10 reps
RPE 8
2A
Seated Row (Cable)
3
12 reps
RPE 8
2B
Reverse Pec Deck
3
15 reps
RPE 7
3A
Face Pull
2
15 reps
-
3B
Incline Curl (Dumbbell)
2
12 reps
-
3C
Hammer Curl (Dumbbell)
2
12 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
RPE 8
1B
Chest Supported Row (Machine)
3
10 reps
RPE 8
2A
Seated Row (Cable)
3
12 reps
RPE 8
2B
Reverse Pec Deck
3
15 reps
RPE 7
3A
Face Pull
2
15 reps
-
3B
Incline Curl (Dumbbell)
2
12 reps
-
3C
Hammer Curl (Dumbbell)
2
12 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
RPE 8
1B
Chest Supported Row (Machine)
3
10 reps
RPE 8
2A
Seated Row (Cable)
3
12 reps
RPE 8
2B
Reverse Pec Deck
3
15 reps
RPE 7
3A
Face Pull
2
15 reps
-
3B
Incline Curl (Dumbbell)
2
12 reps
-
3C
Hammer Curl (Dumbbell)
2
12 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
RPE 8
1B
Chest Supported Row (Machine)
3
10 reps
RPE 8
2A
Seated Row (Cable)
3
12 reps
RPE 8
2B
Reverse Pec Deck
3
15 reps
RPE 7
3A
Face Pull
2
15 reps
-
3B
Incline Curl (Dumbbell)
2
12 reps
-
3C
Hammer Curl (Dumbbell)
2
12 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
RPE 8
1B
Chest Supported Row (Machine)
3
10 reps
RPE 8
2A
Seated Row (Cable)
3
12 reps
RPE 8
2B
Reverse Pec Deck
3
15 reps
RPE 7
3A
Face Pull
2
15 reps
-
3B
Incline Curl (Dumbbell)
2
12 reps
-
3C
Hammer Curl (Dumbbell)
2
12 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Hamstring Curl
3
12 reps
-
3A
Hip Thrust (Machine)
2
12 reps
-
3B
Walking Lunge (Dumbbell)
1
10 reps
-
4
90/90 Hip Flow
2
-
-
5
Squat (Paused)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Hamstring Curl
3
12 reps
-
3A
Hip Thrust (Machine)
2
12 reps
-
3B
Walking Lunge (Dumbbell)
1
10 reps
-
4
90/90 Hip Flow
2
-
-
5
Squat (Paused)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Hamstring Curl
3
12 reps
-
3A
Hip Thrust (Machine)
2
12 reps
-
3B
Walking Lunge (Dumbbell)
1
10 reps
-
4
90/90 Hip Flow
2
-
-
5
Squat (Paused)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Hamstring Curl
3
12 reps
-
3A
Hip Thrust (Machine)
2
12 reps
-
3B
Walking Lunge (Dumbbell)
1
10 reps
-
4
90/90 Hip Flow
2
-
-
5
Squat (Paused)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Hamstring Curl
3
12 reps
-
3A
Hip Thrust (Machine)
2
12 reps
-
3B
Walking Lunge (Dumbbell)
1
10 reps
-
4
90/90 Hip Flow
2
-
-
5
Squat (Paused)
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
-
2
Stretching
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
-
2
Stretching
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
-
2
Stretching
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
-
2
Stretching
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
-
2
Stretching
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
1B
Pull-Up (Assisted)
3
8 reps
RPE 8
2A
Chest Fly (Cable)
2
12 reps
-
2B
Straight Arm Pulldown
2
12 reps
-
3A
Chest Press (Machine)
2
10 reps
-
3B
Seated Row (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
1B
Pull-Up (Assisted)
3
8 reps
RPE 8
2A
Chest Fly (Cable)
2
12 reps
-
2B
Straight Arm Pulldown
2
12 reps
-
3A
Chest Press (Machine)
2
10 reps
-
3B
Seated Row (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
1B
Pull-Up (Assisted)
3
8 reps
RPE 8
2A
Chest Fly (Cable)
2
12 reps
-
2B
Straight Arm Pulldown
2
12 reps
-
3A
Chest Press (Machine)
2
10 reps
-
3B
Seated Row (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
1B
Pull-Up (Assisted)
3
8 reps
RPE 8
2A
Chest Fly (Cable)
2
12 reps
-
2B
Straight Arm Pulldown
2
12 reps
-
3A
Chest Press (Machine)
2
10 reps
-
3B
Seated Row (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
1B
Pull-Up (Assisted)
3
8 reps
RPE 8
2A
Chest Fly (Cable)
2
12 reps
-
2B
Straight Arm Pulldown
2
12 reps
-
3A
Chest Press (Machine)
2
10 reps
-
3B
Seated Row (Cable)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
10-12 reps
-
2A
Overhead Press (Dumbbell)
3
10 reps
-
2B
Bicep Curl (Barbell)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Incline Curl (Dumbbell)
3
12 reps
-
4A
Tricep Rope Push Down (Cable)
2
15 reps
-
4B
Overhead Tricep Extension (Cable)
2
12 reps
-
4C
Reverse Pec Deck
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
10-12 reps
-
2A
Overhead Press (Dumbbell)
3
10 reps
-
2B
Bicep Curl (Barbell)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Incline Curl (Dumbbell)
3
12 reps
-
4A
Tricep Rope Push Down (Cable)
2
15 reps
-
4B
Overhead Tricep Extension (Cable)
2
12 reps
-
4C
Reverse Pec Deck
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
10-12 reps
-
2A
Overhead Press (Dumbbell)
3
10 reps
-
2B
Bicep Curl (Barbell)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Incline Curl (Dumbbell)
3
12 reps
-
4A
Tricep Rope Push Down (Cable)
2
15 reps
-
4B
Overhead Tricep Extension (Cable)
2
12 reps
-
4C
Reverse Pec Deck
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
10-12 reps
-
2A
Overhead Press (Dumbbell)
3
10 reps
-
2B
Bicep Curl (Barbell)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Incline Curl (Dumbbell)
3
12 reps
-
4A
Tricep Rope Push Down (Cable)
2
15 reps
-
4B
Overhead Tricep Extension (Cable)
2
12 reps
-
4C
Reverse Pec Deck
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
10-12 reps
-
2A
Overhead Press (Dumbbell)
3
10 reps
-
2B
Bicep Curl (Barbell)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Incline Curl (Dumbbell)
3
12 reps
-
4A
Tricep Rope Push Down (Cable)
2
15 reps
-
4B
Overhead Tricep Extension (Cable)
2
12 reps
-
4C
Reverse Pec Deck
2
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2B
Leg Extension
2
15 reps
-
3A
Hamstring Curl
2
15 reps
-
3B
Glute Kickback
2
15 reps
-
4A
Glute Bridge (Dumbbell)
2
20 reps
-
4B
Glute Kickback
2
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2B
Leg Extension
2
15 reps
-
3A
Hamstring Curl
2
15 reps
-
3B
Glute Kickback
2
15 reps
-
4A
Glute Bridge (Dumbbell)
2
20 reps
-
4B
Glute Kickback
2
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2B
Leg Extension
2
15 reps
-
3A
Hamstring Curl
2
15 reps
-
3B
Glute Kickback
2
15 reps
-
4A
Glute Bridge (Dumbbell)
2
20 reps
-
4B
Glute Kickback
2
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2B
Leg Extension
2
15 reps
-
3A
Hamstring Curl
2
15 reps
-
3B
Glute Kickback
2
15 reps
-
4A
Glute Bridge (Dumbbell)
2
20 reps
-
4B
Glute Kickback
2
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2B
Leg Extension
2
15 reps
-
3A
Hamstring Curl
2
15 reps
-
3B
Glute Kickback
2
15 reps
-
4A
Glute Bridge (Dumbbell)
2
20 reps
-
4B
Glute Kickback
2
15 reps
-
Week 1
1 / 5 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
6-8 Reps
@8
1B
Lateral Raise (Cable)3 Sets
12 Reps
@8
2A
Incline Bench Press (Dumbbell)2 Sets
10 Reps
@7
2B
Overhead Press (Dumbbell)2 Sets
10 Reps
@7
3A
Tricep Pushdown (Cable)2 Sets
15 Reps
@9
3B
Dip (Bodyweight)1 Set
AMRAP
@10
4
Thoracic Extension Stretch2 Sets
0.5 mins
-
5
Couch Stretch2 Sets
0.5 mins
-
Day 2
1A
Lat Pulldown3 Sets
8-10 Reps
@8
1B
Chest Supported Row (Machine)3 Sets
10 Reps
@8
2A
Seated Row (Cable)3 Sets
12 Reps
@8
2B
Reverse Pec Deck3 Sets
15 Reps
@7
3A
Face Pull2 Sets
15 Reps
-
3B
Incline Curl (Dumbbell)2 Sets
12 Reps
-
3C
Hammer Curl (Dumbbell)2 Sets
12 Reps
-
4
Leg Raise (Captain's Chair)3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)3 Sets
5-6 Reps
@8
2A
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
2B
Hamstring Curl3 Sets
12 Reps
-
3A
Hip Thrust (Machine)2 Sets
12 Reps
-
3B
Walking Lunge (Dumbbell)1 Set
10 Reps
-
4
90/90 Hip Flow2 Sets
-
-
5
Squat (Paused)2 Sets
-
-
Day 4
1
Cardio (Zone 2)1 Set
30-40 mins
-
2
Stretching1 Set
10-15 mins
-
Day 5
1A
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@8
1B
Pull-Up (Assisted)3 Sets
8 Reps
@8
2A
Chest Fly (Cable)2 Sets
12 Reps
-
2B
Straight Arm Pulldown2 Sets
12 Reps
-
3A
Chest Press (Machine)2 Sets
10 Reps
-
3B
Seated Row (Cable)2 Sets
10 Reps
-
Day 6
1
Leg Raise (Captain's Chair)3 Sets
10-12 Reps
-
2A
Overhead Press (Dumbbell)3 Sets
10 Reps
-
2B
Bicep Curl (Barbell)3 Sets
12 Reps
-
3A
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
3B
Incline Curl (Dumbbell)3 Sets
12 Reps
-
4A
Tricep Rope Push Down (Cable)2 Sets
15 Reps
-
4B
Overhead Tricep Extension (Cable)2 Sets
12 Reps
-
4C
Reverse Pec Deck2 Sets
15 Reps
-
Day 7
1
Leg Press3 Sets
10 Reps
-
2A
Bulgarian Split Squat (Dumbbell)2 Sets
10 Reps
-
2B
Leg Extension2 Sets
15 Reps
-
3A
Hamstring Curl2 Sets
15 Reps
-
3B
Glute Kickback2 Sets
15 Reps
-
4A
Glute Bridge (Dumbbell)2 Sets
20 Reps
-
4B
Glute Kickback2 Sets
15 Reps
-