Jap bodybuilding program of pain
Transform your physique in just 6 weeks with the Jap program—42 days of targeted training to sculpt strength and redefine your limits.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Assisted) | 4 | 8 reps | @8 |
| 2 | Barbell Row | 3 | 8 reps | @8 |
| 3 | Lat Pulldown (Neutral Grip) | 3 | 8 reps | @8 |
| 4 | Lat Pulldown (Close Grip) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | @8 |
| 2 | Incline Bench Press (Barbell) | 3 | 10 reps | @8 |
| 3 | Decline Bench Press (Barbell) | 3 | 8 reps | @8 |
| 4 | Fly Press (Dumbbell) | 3 | 10 reps | @8 |
| 5 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Cable Crunch | 3 | 12 reps | @8 |
| 7 | Ab Wheel | 3 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 2 | 8 reps | @8 |
| 2 | Bicep Curl (Barbell) | 2 | 8 reps | @8 |
| 3 | Skull Crusher (Barbell) | 2 | 12 reps | @8 |
| 4 | Incline Curl (Dumbbell) | 2 | 12 reps | @8 |
| 5 | Single Arm Tricep Extension (Cable) | 2 | 10 reps | @8 |
| 6 | Preacher Curl (Dumbbell) | 2 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8 reps | @8 |
| 2 | Leg Extension | 3 | 12 reps | @8 |
| 3 | Leg Curl | 3 | 12 reps | @8 |
| 4 | Standing Calf Raise | 3 | 12 reps | @8 |
| 5 | Hammer Curl (Dumbbell) | 2 | 15 reps | @8 |
| 6 | Wrist Curls | 2 | 15 reps | @8 |
| 7 | Reverse Bicep Curl (EZ Bar) | 2 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Assisted) | 4 | 8 reps | @8 |
| 2 | Barbell Row | 3 | 8 reps | @8 |
| 3 | Lat Pulldown (Neutral Grip) | 3 | 8 reps | @8 |
| 4 | Lat Pulldown (Close Grip) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | @8 |
| 2 | Incline Bench Press (Barbell) | 3 | 10 reps | @8 |
| 3 | Decline Bench Press (Barbell) | 3 | 8 reps | @8 |
| 4 | Fly Press (Dumbbell) | 3 | 10 reps | @8 |
| 5 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Cable Crunch | 3 | 12 reps | @8 |
| 7 | Ab Wheel | 3 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | 12 reps | @8 |
| 2 | Rear Delt Fly (Dumbbell) | 3 | 12 reps | @8 |
| 3 | Lying Side Lateral Raise | 3 | 8 reps | @8 |
| 4 | Upright Row (Barbell) | 3 | 8 reps | @8 |
| 5 | Lu Raise | 2 | 8 reps | @8 |
| 6 | Leg Press (45 Degrees) | 3 | 8 reps | @8 |
| 7 | Leg Extension | 3 | 12 reps | @8 |
| 8 | Leg Curl | 3 | 12 reps | @8 |
| 9 | Hammer Curl (Dumbbell) | 2 | 12 reps | @8 |
| 10 | Better Wrist Curl | 2 | 10 reps | @8 |
| 11 | Reverse Bicep Curl (EZ Bar) | 2 | 12 reps | @8 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Jap bodybuilding program of pain is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Jap bodybuilding program of pain is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Jap bodybuilding program of pain is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
