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Test Jeff Program 1

by Abi M.
1 athletes joined

Program Description

Gainz

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 15, 2025 09:30
  • Last Edited
    Jun 18, 2025 11:43

Summary

Unlock your strength potential with the Test Jeff Program 1, a comprehensive 6-week training plan designed for dedicated lifters. With five days of targeted workouts each week, you'll focus on building muscle through a blend of barbell and dumbbell exercises, including the Bench Press, Squat, and Romanian Deadlift. This program emphasizes compound movements and supersets to maximize efficiency and results, ensuring you push your limits and achieve your goals. Get ready to transform your physique and elevate your performance in just six weeks!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Reverse Lunge (Dumbbell)
3
8-10 reps
-
5
Seated Calf Raise
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Reverse Lunge (Dumbbell)
3
8-10 reps
-
5
Seated Calf Raise
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Reverse Lunge (Dumbbell)
3
8-10 reps
-
5
Seated Calf Raise
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Reverse Lunge (Dumbbell)
3
8-10 reps
-
5
Seated Calf Raise
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Reverse Lunge (Dumbbell)
3
8-10 reps
-
5
Seated Calf Raise
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Reverse Lunge (Dumbbell)
3
8-10 reps
-
5
Seated Calf Raise
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5A
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
5B
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Leg Press
3 Sets
12-15 Reps
-
5
Leg Curl
3 Sets
12-15 Reps
-
6
Seated Calf Raise
3 Sets
12-20 Reps
-
Day 3
1
Pull-Up (Bodyweight)
4 Sets
6-8 Reps
-
2
T-Bar Row
3 Sets
8-10 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Leg Press
3 Sets
8-10 Reps
-
3
Leg Curl
3 Sets
10-12 Reps
-
4
Reverse Lunge (Dumbbell)
3 Sets
8-10 Reps
-
5
Seated Calf Raise
3 Sets
12-20 Reps
-
Day 5
1
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4
Seated Row (Cable)
3 Sets
12-15 Reps
-
5
Hammer Curl
3 Sets
10-12 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
-
7
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
-