Jack Of All Trades (J.A.T)
For those who want a bit of everything, people whose gym is not the top priority but still want to look good,be flexible, strong in the big 3 and dynamically
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 5–5 reps | 65% |
| 1 | 5–5 reps | 75% | ||
| 1 | — | 85% | ||
| 2 | Overhead Press (Barbell) | 5 | 10 reps | 50% |
| 3 | Lat Pulldown | 5 | 10 reps | — |
| 4 | Lateral Raise (Cable) | 3 | 10 reps | — |
| 5 | Cable Low Row | 4 | 10 reps | — |
| 6 | Battle Ropes | 3 | 30 sec | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Deadlift (Barbell) | 5 | 10 reps | 50% |
| 3 | Zercher Deadlift | 3 | 6 reps | 50% |
| 4 | Lateral Raise (Cable) | 3 | 10 reps | — |
| 5 | Cable Crunch | 4 | 10 reps | — |
| 6 | Kettlebell Swing | 4 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5–5 reps | 65% |
| 1 | 5–5 reps | 75% | ||
| 1 | — | 85% | ||
| 2 | Bench Press (Barbell) | 5 | 10 reps | 50% |
| 3 | Lat Pulldown | 5 | 10 reps | — |
| 4 | Kroc Row | 3 | 15–20 reps | — |
| 5 | Rear Delt Fly (Cable) | 3 | 10 reps | — |
| 6 | Prowler Push | 4 | 1 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5–5 reps | 65% |
| 1 | 5–5 reps | 75% | ||
| 1 | — | 85% | ||
| 2 | Front Squat (Barbell) | 5 | 10 reps | 50% |
| 3 | Leg Extension | 3 | AMRAP | — |
| 4 | Hip Adductor (Machine) | 4 | 10 reps | — |
| 5 | Hip Abductor (Machine) | 4 | 10 reps | — |
| 6 | Cable Crunch | 5 | 10 reps | — |
| 7 | Lateral Raise (Cable) | 3 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Hamstring Curl | 3 | AMRAP |
| 2 | Preacher Curl (Barbell) | 3 | 10 reps |
| 3 | Hammer Curl | 3 | 10 reps |
| 4 | Tricep Pushdown (Cable) | 3 | 10 reps |
| 5 | Overhead Tricep Extension (Cable) | 4 | 10 reps |
| 6 | Shrug (Barbell) | 3 | 10 reps |
| 7 | Kettlebell Clean & Press | 3 | 5 reps |
| 8 | Farmer's Walk (Weighted) | 3 | 1 rep |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sprint | 2 | 1 min | 100% |
| 2 | 1 min | 50% |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Jack Of All Trades (J.A.T) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.
Jack Of All Trades (J.A.T) is structured around 6 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Jack Of All Trades (J.A.T) 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
