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Training

by Jefferson Ng
1 athletes joined

Program Description

strength building

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 17, 2025 10:06
  • Last Edited
    Aug 19, 2025 05:59

Summary

Embark on a transformative 6-week journey with this dynamic 4-day training program designed to elevate your strength and endurance. Each week, you'll tackle a variety of exercises, including barbell squats, pull-ups, and explosive box jumps, targeting all major muscle groups to maximize your gains. With a mix of compound movements and isolation exercises, this program is perfect for those looking to build muscle and improve athletic performance. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.7%
Abs
13.1%
Lats
10.7%
Upper Back
10.7%
Glutes
9.7%
Middle Delts
6.2%
Front Delts
5.7%
Hamstrings
5.3%
Olympic
5.2%
Biceps
5%
Other
4.4%
Calves
3.4%
Lower Back
2.6%
Adductors
1.8%
Triceps
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Leg Extension
3
13 reps
30%
3
Hamstring Curl
3
15 reps
30%
4
Calf Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
85%
2
Leg Extension
3
13 reps
30%
3
Hamstring Curl
3
15 reps
30%
4
Calf Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Leg Extension
3
13 reps
30%
3
Hamstring Curl
3
15 reps
30%
4
Calf Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
85%
2
Leg Extension
3
13 reps
30%
3
Hamstring Curl
3
15 reps
30%
4
Calf Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
88%
2
Leg Extension
3
13 reps
30%
3
Hamstring Curl
3
15 reps
30%
4
Calf Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Leg Extension
3
6 reps
30%
3
Hamstring Curl
3
7 reps
30%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
2 reps
-
2
Pull-Up (Negative)
2
3 reps
RPE 6
3
Overhead Press (Barbell)
3
5 reps
70%
4
Cable Crunch
4
12 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
2 reps
-
2
Pull-Up (Negative)
2
3 reps
RPE 6
3
Overhead Press (Barbell)
3
5 reps
70%
4
Cable Crunch
4
12 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
2 reps
-
2
Pull-Up (Negative)
2
3 reps
RPE 6
3
Overhead Press (Barbell)
3
5 reps
70%
4
Cable Crunch
4
12 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
2 reps
-
2
Pull-Up (Negative)
2
3 reps
RPE 6
3
Overhead Press (Barbell)
3
5 reps
70%
4
Cable Crunch
4
12 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
2 reps
-
2
Pull-Up (Negative)
2
3 reps
RPE 6
3
Overhead Press (Barbell)
3
5 reps
70%
4
Cable Crunch
4
12 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
2 reps
-
2
Pull-Up (Negative)
2
3 reps
RPE 6
3
Overhead Press (Barbell)
3
5 reps
70%
4
Cable Crunch
4
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
40%
2
Power Clean
5
2 reps
70%
3
Cable Crunch
4
12 reps
50%
4
Calf Raise (Machine)
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
40%
2
Power Clean
5
2 reps
75%
3
Cable Crunch
4
12 reps
50%
4
Calf Raise (Machine)
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
40%
2
Power Clean
6
1 reps
80%
3
Cable Crunch
4
12 reps
50%
4
Calf Raise (Machine)
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
40%
2
Power Clean
5
2 reps
70%
3
Cable Crunch
4
12 reps
50%
4
Calf Raise (Machine)
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
40%
2
Power Clean
8
1 reps
75%
3
Cable Crunch
4
12 reps
50%
4
Calf Raise (Machine)
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
40%
2
Power Clean
6
2 reps
50%
3
Cable Crunch
4
12 reps
50%
4
Calf Raise (Machine)
3
12 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
2 reps
-
2
Pull-Up (Negative)
2
3 reps
RPE 6
3
Upright Row (Barbell)
4
8 reps
70%
4
Cable Crunch
4
12 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
2 reps
-
2
Pull-Up (Negative)
2
3 reps
RPE 6
3
Upright Row (Barbell)
4
8 reps
70%
4
Cable Crunch
4
12 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
2 reps
-
2
Pull-Up (Negative)
2
3 reps
RPE 6
3
Upright Row (Barbell)
4
8 reps
70%
4
Cable Crunch
4
12 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
2 reps
-
2
Pull-Up (Negative)
2
3 reps
RPE 6
3
Upright Row (Barbell)
4
8 reps
70%
4
Cable Crunch
4
12 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
2 reps
-
2
Pull-Up (Negative)
2
3 reps
RPE 6
3
Upright Row (Barbell)
4
8 reps
70%
4
Cable Crunch
4
12 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
2 reps
-
2
Pull-Up (Negative)
2
3 reps
RPE 6
3
Upright Row (Barbell)
4
8 reps
70%
4
Cable Crunch
4
12 reps
50%
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
80%
2
Leg Extension
3 Sets
13 Reps
30%
3
Hamstring Curl
3 Sets
15 Reps
30%
4
Calf Raise (Machine)
1 Set
-
Day 2
1
Pull-Up (Bodyweight)
6 Sets
2 Reps
-
2
Pull-Up (Negative)
2 Sets
3 Reps
@6
3
Overhead Press (Barbell)
3 Sets
5 Reps
70%
4
Cable Crunch
4 Sets
12 Reps
50%
Day 3
1
Box Jump
5 Sets
3 Reps
40%
2
Power Clean
5 Sets
2 Reps
70%
3
Cable Crunch
4 Sets
12 Reps
50%
4
Calf Raise (Machine)
3 Sets
12 Reps
50%
Day 4
1
Pull-Up (Bodyweight)
6 Sets
2 Reps
-
2
Pull-Up (Negative)
2 Sets
3 Reps
@6
3
Upright Row (Barbell)
4 Sets
8 Reps
70%
4
Cable Crunch
4 Sets
12 Reps
50%