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Time to get jacked

by Adil K.
1 athletes joined

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Sep 09, 2024 10:16
  • Last Edited
    Jun 18, 2025 12:36

Summary

Unleash your potential with this 12-week program designed to help you build muscle and get jacked! Committing just four days a week, you’ll tackle a balanced mix of upper, lower, push, and pull workouts, utilizing a variety of dumbbells and machines to target all major muscle groups. Each session is structured to maximize intensity and effectiveness, pushing you to your limits while ensuring proper recovery. Get ready to transform your physique and elevate your strength game!
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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 (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
2
Lat Pulldown
2
6-10 reps
-
3
AD Press
2
5-8 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5
Tricep Extension (Machine)
2
10-15 reps
-
6
Bicep Curl (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
-
2
Leg Press
3
5-8 reps
-
3
Back Extension (Weighted)
2
12-20 reps
-
4
Leg Extension
2
8-12 reps
-
5
Calf Raise (Leg Press)
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Incline Chest Press (Machine)
2
5-8 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
5-8 reps
-
-
2
Wide Grip Pull-Up
1
AMRAP
-
3
Rear Delt Row
2
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Hammer Curl
2
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
-
-
2
Lat Pulldown
2 Sets
6-10 Reps
-
3
AD Press
2 Sets
5-8 Reps
-
4
Chest Supported Row (Machine)
2 Sets
6-10 Reps
-
5
Tricep Extension (Machine)
2 Sets
10-15 Reps
-
6
Bicep Curl (Machine)
2 Sets
6-10 Reps
-
Day 2
1
Lying Leg Curl
3 Sets
6-10 Reps
-
2
Leg Press
3 Sets
5-8 Reps
-
3
Back Extension (Weighted)
2 Sets
12-20 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)
4 Sets
6-10 Reps
-
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
-
3
Pec Deck (Machine)
2 Sets
10-15 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
Day 4
1
Chin-Up (Weighted)
1 Set
1 Set
3-6 Reps
5-8 Reps
-
-
2
Wide Grip Pull-Up
1 Set
AMRAP
-
3
Rear Delt Row
2 Sets
8-12 Reps
-
4
Reverse Pec Deck
2 Sets
10-15 Reps
-
5
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
6
Hammer Curl
2 Sets
6-10 Reps
-