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Jared

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Program Description

Introducing the Jared program, a focused 1-week workout plan designed for those ready to elevate their fitness game. With three training days packed with targeted exercises, you'll build strength and muscle through a variety of machines and free weights. Each session emphasizes key muscle groups, ensuring a balanced approach to your training. Get ready to push your limits and see results in just one week!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2026 10:23
  • Last Edited
    Mar 02, 2026 10:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Front Delts
11.9%
Upper Back
11.1%
Biceps
11.1%
Chest
10%
Lats
10%
Quadriceps
4.6%
Hamstrings
4.6%
Middle Delts
4.6%
Glutes
3.4%
Rear Delts
3.4%
Calves
3.1%
Forearms
3.1%
Abductors
2.3%
Adductors
2.3%
Lower Back
1.1%
Abs
1.1%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
1
2
1
10 reps
12 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Pushdown (Cable)
1
1
2
8 reps
10 reps
12 reps
-
-
-
7
Push Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
2
8 reps
10 reps
-
-
2
Bicep Curl (Dumbbell)
4
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
2
2
12 reps
15 reps
-
-
5
Seated Row (Cable)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Pull-Up (Weighted)
3
-
Week 1
1 / 1 Weeks
Day 1
1
Hack Squat
3 Sets
8 Reps
-
2
Seated Hamstring Curl
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Calf Raise (Machine)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
5
Hip Abductor (Machine)
3 Sets
15 Reps
-
6
Hip Adductor (Machine)
3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Shoulder Press (Machine)
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Pec Deck (Machine)
1 Set
2 Sets
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
7
Push Up
3 Sets
-
Day 3
1
T-Bar Row
2 Sets
2 Sets
8 Reps
10 Reps
-
-
2
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Bicep Curl (Cable)
2 Sets
2 Sets
12 Reps
15 Reps
-
-
5
Seated Row (Cable)
3 Sets
10 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
7
Pull-Up (Weighted)
3 Sets
-