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Jaymz's Modified U/L Intensity-Focused Split

by Soxy Mon
5.0
(1 rating)

Program Description

The purpose of this program is to build a physique you can be proud of without spending 6 days in the gym. It's a full body routine complete with ab work and cardio, but the focus is on compound lifts. We're hitting 2 sets on most of our lifts and our rep range is 6-8. We're in the gym for a fun time, not a long time!

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Muscle, Women's
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Nov 16, 2025 06:00
  • Last Edited
    Mar 15, 2026 03:44

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
12.9%
Glutes
11.8%
Quadriceps
8.7%
Hamstrings
8.4%
Upper Back
8%
Triceps
7.7%
Lats
6.3%
Biceps
5.6%
Front Delts
4.5%
Chest
4.5%
Middle Delts
4.2%
Lower Back
3.7%
Cardio
3.5%
Rear Delts
3.1%
Adductors
2.6%
Abductors
2.1%
Calves
1.7%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
1
6 reps
6 reps
RPE 8
RPE 10
1B
Romanian Deadlift (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Hip Adductor (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 10
4
Leg Extension
1
1
6 reps
6 reps
RPE 8
RPE 10
5
Calf Raise (Machine)
2
8 reps
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
7
Stair Climber
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
2
Pec Fly (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
1
6 reps
6 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 10
6
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
8
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
9
Stair Climber
1
15 mins
RPE 6
Day 3
No exercises added to this day
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
2
Hack Squat
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
6 reps
6 reps
RPE 8
RPE 10
4
Back Extension
1
1
6 reps
6 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 10
6
Glute Kickback
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
8
Stair Climber
1
15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
2
Dip (Assisted)
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Reverse Pec Deck
1
1
6 reps
6 reps
RPE 8
RPE 10
4
Straight Arm Pulldown
1
1
6 reps
6 reps
RPE 8
RPE 10
5
Single Arm Row (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
6
Kelso Shrug
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
9
Wood Chop
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
10
Stair Climber
1
15 mins
RPE 6
Week 1
1 / 1 Weeks
Day 3
No exercises added to this day
Day 4
No exercises added to this day
Day 1
1A
Squat (Smith Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
1B
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
3
Hip Adductor (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
4
Leg Extension
1 Set
1 Set
6 Reps
6 Reps
@8
@10
5
Calf Raise (Machine)
2 Sets
8 Reps
@10
6
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@10
7
Stair Climber
1 Set
15 mins
@6
Day 5
1
Hip Thrust (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
2
Hack Squat
1 Set
1 Set
6 Reps
6 Reps
@8
@10
3
Lying Leg Curl
1 Set
1 Set
6 Reps
6 Reps
@8
@10
4
Back Extension
1 Set
1 Set
6 Reps
6 Reps
@8
@10
5
Hip Abductor (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
6
Glute Kickback
1 Set
1 Set
6 Reps
6 Reps
@8
@10
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@10
8
Stair Climber
1 Set
15 mins
@6
Day 6
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
2
Dip (Assisted)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
3
Reverse Pec Deck
1 Set
1 Set
6 Reps
6 Reps
@8
@10
4
Straight Arm Pulldown
1 Set
1 Set
6 Reps
6 Reps
@8
@10
5
Single Arm Row (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
6
Kelso Shrug
1 Set
1 Set
6 Reps
6 Reps
@8
@10
7
Preacher Curl (EZ Bar)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
8
Tricep Pushdown (Cable)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
9
Wood Chop
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@10
10
Stair Climber
1 Set
15 mins
@6
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
2
Pec Fly (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
3
Lateral Raise (Cable)
2 Sets
8 Reps
@10
4
Pull-Up (Assisted)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
5
Seated Row (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
6
Preacher Curl (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@10
9
Stair Climber
1 Set
15 mins
@6
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Soxy MonAge 28, Non-Binary
4 months ago
1 week complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Very good :)