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JR Custom - September 2025

by Joseph Ricci
1 athletes joined

Program Description

**JR Custom - September 2025** is a comprehensive 12-week bodybuilding program designed for novice lifters, featuring 36 sessions that will transform your physique and build strength. Each workout lasts approximately 60 minutes and is structured to maximize your gains, focusing on essential compound and isolation movements. You’ll need access to a garage gym, where you’ll perform exercises like the bench press, squats, and pull-ups, ensuring a balanced approach to training all major muscle groups. Get ready to elevate your fitness journey with a plan tailored to help you achieve your bodybuilding goals!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 09, 2025 06:22
  • Last Edited
    Sep 09, 2025 06:35
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.2%
Triceps
11.2%
Upper Back
10.2%
Middle Delts
10.2%
Abs
10.2%
Quadriceps
9.2%
Lats
7.1%
Glutes
7.1%
Chest
6.6%
Biceps
6.1%
Hamstrings
5.6%
Rear Delts
2.6%
Adductors
2%
Forearms
0.5%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Upright Row (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Upright Row (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Upright Row (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Upright Row (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Upright Row (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Upright Row (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Upright Row (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Upright Row (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Upright Row (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Upright Row (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Upright Row (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Upright Row (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Goblet Squat
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Goblet Squat
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Goblet Squat
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Goblet Squat
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Goblet Squat
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Goblet Squat
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Goblet Squat
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Goblet Squat
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Goblet Squat
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Goblet Squat
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Goblet Squat
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Goblet Squat
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Dip (Bodyweight)
3 Sets
15 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Upright Row (Barbell)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Bicep Curl (Cable)
3 Sets
15 Reps
-
6
Face Pull
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Goblet Squat
3 Sets
15 Reps
-
3
Step-Up (Weighted)
3 Sets
10 Reps
-
4
Lunge (Dumbbell)
3 Sets
10 Reps
-
5
Plank
3 Sets
1 mins
-
6
Hanging Leg Raise
3 Sets
10 Reps
-
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-