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J.B.

by Jake B.
3 athletes joined

Program Description

Build Strength

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 13, 2025 05:31
  • Last Edited
    Jun 18, 2025 08:49

Summary

Unlock your strength potential with the J.B. program, a focused 7-week training regimen designed for dedicated lifters. Committing just three days a week, you'll engage in a blend of barbell and dumbbell exercises, including heavy hitters like the Bench Press and Deadlift, tailored to build muscle and enhance overall performance. Each session is strategically crafted to challenge your limits, ensuring progressive overload and measurable gains. Get ready to elevate your training and push past your boundaries in your garage gym!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
85%
75%
2
Dip (Weighted)
3
10 reps
50%
3
Pull-Up (Weighted)
3
10 reps
-
4
Push Up
2
AMRAP
-
5
Abs
1
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
87.5%
77.5%
2
Dip (Weighted)
4
8 reps
55%
3
Pull-Up (Weighted)
3
8 reps
10%
4
Push Up
2
AMRAP
-
5
Abs
1
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
90%
80%
2
Dip (Weighted)
5
5 reps
60%
3
Pull-Up (Weighted)
3
7 reps
20%
4
Push Up
2
AMRAP
-
5
Abs
1
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
92.5%
82.5%
2
Dip (Weighted)
5
5 reps
65%
3
Pull-Up (Weighted)
3
6 reps
30%
4
Push Up
2
AMRAP
-
5
Abs
1
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
85%
2
Dip (Weighted)
5
4 reps
70%
3
Pull-Up (Weighted)
3
5 reps
40%
4
Push Up
2
AMRAP
-
5
Abs
1
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
100%
80%
2
Dip (Weighted)
5
3 reps
75%
3
Pull-Up (Weighted)
3
5 reps
40%
4
Push Up
2
AMRAP
-
5
Abs
1
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Dip (Weighted)
2
20 reps
1%
3
Pull-Up (Weighted)
3
8 reps
1%
4
Push Up
2
AMRAP
-
5
Abs
1
2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
80%
75%
2
Hang Clean
3
5 reps
60%
3
Bench Press (Barbell)
3
8 reps
60%
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Goblet Squat
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
82.5%
77.5%
2
Hang Clean
3
5 reps
65%
3
Bench Press (Barbell)
3
8 reps
62.5%
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Goblet Squat
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
85%
80%
2
Hang Clean
4
4 reps
70%
3
Bench Press (Barbell)
3
8 reps
65%
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Goblet Squat
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
87.5%
82.5%
2
Hang Clean
4
3 reps
75%
3
Bench Press (Barbell)
3
7 reps
67.5%
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Goblet Squat
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Hang Clean
3
3 reps
80%
3
Bench Press (Barbell)
3
6 reps
70%
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Goblet Squat
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
100%
75%
2
Hang Clean
1
1 reps
100%
3
Bench Press (Barbell)
3
6 reps
70%
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Goblet Squat
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
60%
2
Hang Clean
2
5 reps
40%
3
Bench Press (Barbell)
2
8 reps
50%
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 5
5
Goblet Squat
2
8-10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
80%
60%
2
Squat (Barbell)
3
6 reps
65%
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
4
Abs
1
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
82.5%
65%
2
Squat (Barbell)
3
6 reps
67.5%
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
4
Abs
1
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
85%
70%
2
Squat (Barbell)
3
5 reps
70%
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
4
Abs
1
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
87.5%
75%
2
Squat (Barbell)
3
5 reps
72.5%
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
4
Abs
1
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
90%
80%
2
Squat (Barbell)
3
5 reps
75%
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
4
Abs
1
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Squat (Barbell)
3
4 reps
65%
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
4
Abs
1
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
60%
2
Squat (Barbell)
2
5 reps
50%
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 5
4
Abs
1
2 mins
RPE 9
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
3 Reps
85%
75%
2
Dip (Weighted)
3 Sets
10 Reps
50%
3
Pull-Up (Weighted)
3 Sets
10 Reps
-
4
Push Up
2 Sets
AMRAP
-
5
Abs
1 Set
2 mins
@9
Day 2
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
80%
75%
2
Hang Clean
3 Sets
5 Reps
60%
3
Bench Press (Barbell)
3 Sets
8 Reps
60%
4
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@9
5
Goblet Squat
2 Sets
8-10 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
80%
60%
2
Squat (Barbell)
3 Sets
6 Reps
65%
3
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@9
4
Abs
1 Set
2 mins
@9