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Jensen Ackles Soldier Boy Workout

by John Powers

Program Description

Look like Soldier Boy. Heavy on the traps shoulders and legs.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 26, 2025 07:17
  • Last Edited
    Apr 26, 2025 07:17

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.5%
Hamstrings
10.5%
Glutes
8.8%
Triceps
8.6%
Middle Delts
8.4%
Lats
8%
Biceps
8%
Front Delts
7.7%
Quadriceps
5.9%
Forearms
5.3%
Chest
4.4%
Lower Back
4%
Abs
3.2%
Adductors
2%
Rear Delts
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Week 1
1 / 8 Weeks
Day 2
1
Hip Thrust (Machine)
4 Sets
8 Reps
@6.5
2
Lat Pulldown
4 Sets
12 Reps
@6.5
3
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@6.5
4
Seated Row (Cable)
4 Sets
15 Reps
@6.5
5
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@6.5
Day 1
1
Squat (Barbell)
5 Sets
8 Reps
@6.5
2
Seated Overhead Press (Dumbbell)
4 Sets
15 Reps
@6.5
3
Farmer's Walk (Weighted)
4 Sets
60 Reps
@7
4
Bench Press (Dumbbell)
4 Sets
8 Reps
@6.5
5A
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@6.5
Day 3
1
Squat (Barbell)
4 Sets
12 Reps
@6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
12 Reps
@6.5
3
Farmer's Walk (Weighted)
4 Sets
60 Reps
@7
4
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
15 Reps
@6.5
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7
2
Lat Pulldown
4 Sets
8 Reps
@6.5
3
Seated Hamstring Curl
4 Sets
12 Reps
@6.5
4
Seated Row (Cable)
4 Sets
15 Reps
@6.5
5
Shrug (Dumbbell)
4 Sets
25 Reps
@7
6
Hammer Curl
4 Sets
8 Reps
@6.5