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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
    May 15, 2025 10:52
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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
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
-