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(NOT MY PROGRAM)SHJ Jotaro

by Nick B.
7 athletes joined

Program Description

Build strength and size

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 08, 2024 02:28
  • Last Edited
    Jan 07, 2025 11:36
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Bench Press (Barbell)
2
12 reps
-
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Close Grip)
4
12 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Dip (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Bench Press (Barbell)
2
12 reps
-
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Close Grip)
4
12 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Dip (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Bench Press (Barbell)
2
12 reps
-
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Close Grip)
4
12 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Dip (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Bench Press (Barbell)
2
12 reps
-
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Close Grip)
4
12 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Dip (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Bench Press (Barbell)
2
12 reps
-
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Close Grip)
4
12 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Dip (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Bench Press (Barbell)
2
12 reps
-
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Close Grip)
4
12 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Dip (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Bench Press (Barbell)
2
12 reps
-
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Close Grip)
4
12 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Dip (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Bench Press (Barbell)
2
12 reps
-
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Close Grip)
4
12 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Squat (Barbell)
2
10 reps
-
3
Squat (Barbell)
5
5 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Leg Extension
4
12 reps
-
7
Straight Leg Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Squat (Barbell)
2
10 reps
-
3
Squat (Barbell)
5
5 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Leg Extension
4
12 reps
-
7
Straight Leg Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Squat (Barbell)
2
10 reps
-
3
Squat (Barbell)
5
5 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Leg Extension
4
12 reps
-
7
Straight Leg Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Squat (Barbell)
2
10 reps
-
3
Squat (Barbell)
5
5 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Leg Extension
4
12 reps
-
7
Straight Leg Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Squat (Barbell)
2
10 reps
-
3
Squat (Barbell)
5
5 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Leg Extension
4
12 reps
-
7
Straight Leg Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Squat (Barbell)
2
10 reps
-
3
Squat (Barbell)
5
5 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Leg Extension
4
12 reps
-
7
Straight Leg Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Squat (Barbell)
2
10 reps
-
3
Squat (Barbell)
5
5 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Leg Extension
4
12 reps
-
7
Straight Leg Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Squat (Barbell)
2
10 reps
-
3
Squat (Barbell)
5
5 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Leg Extension
4
12 reps
-
7
Straight Leg Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Deadlift (Barbell)
2
10 reps
-
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
-
5
Lat Pulldown
4
12 reps
-
6
Preacher Curl (Barbell)
4
12 reps
-
7
Chin-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Deadlift (Barbell)
2
10 reps
-
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
-
5
Lat Pulldown
4
12 reps
-
6
Preacher Curl (Barbell)
4
12 reps
-
7
Chin-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Deadlift (Barbell)
2
10 reps
-
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
-
5
Lat Pulldown
4
12 reps
-
6
Preacher Curl (Barbell)
4
12 reps
-
7
Chin-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Deadlift (Barbell)
2
10 reps
-
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
-
5
Lat Pulldown
4
12 reps
-
6
Preacher Curl (Barbell)
4
12 reps
-
7
Chin-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Deadlift (Barbell)
2
10 reps
-
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
-
5
Lat Pulldown
4
12 reps
-
6
Preacher Curl (Barbell)
4
12 reps
-
7
Chin-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Deadlift (Barbell)
2
10 reps
-
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
-
5
Lat Pulldown
4
12 reps
-
6
Preacher Curl (Barbell)
4
12 reps
-
7
Chin-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Deadlift (Barbell)
2
10 reps
-
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
-
5
Lat Pulldown
4
12 reps
-
6
Preacher Curl (Barbell)
4
12 reps
-
7
Chin-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Deadlift (Barbell)
2
10 reps
-
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
-
5
Lat Pulldown
4
12 reps
-
6
Preacher Curl (Barbell)
4
12 reps
-
7
Chin-Up (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Overhead Press (Barbell)
2
12 reps
-
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Upright Row (Barbell)
4
12 reps
-
5
Front Raise
4
12 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Shrug (Trap Bar)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Overhead Press (Barbell)
2
12 reps
-
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Upright Row (Barbell)
4
12 reps
-
5
Front Raise
4
12 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Shrug (Trap Bar)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Overhead Press (Barbell)
2
12 reps
-
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Upright Row (Barbell)
4
12 reps
-
5
Front Raise
4
12 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Shrug (Trap Bar)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Overhead Press (Barbell)
2
12 reps
-
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Upright Row (Barbell)
4
12 reps
-
5
Front Raise
4
12 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Shrug (Trap Bar)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Overhead Press (Barbell)
2
12 reps
-
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Upright Row (Barbell)
4
12 reps
-
5
Front Raise
4
12 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Shrug (Trap Bar)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Overhead Press (Barbell)
2
12 reps
-
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Upright Row (Barbell)
4
12 reps
-
5
Front Raise
4
12 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Shrug (Trap Bar)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Overhead Press (Barbell)
2
12 reps
-
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Upright Row (Barbell)
4
12 reps
-
5
Front Raise
4
12 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Shrug (Trap Bar)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Overhead Press (Barbell)
2
12 reps
-
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Upright Row (Barbell)
4
12 reps
-
5
Front Raise
4
12 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Shrug (Trap Bar)
4
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Walk
1 Set
5-10 mins
-
2
Bench Press (Barbell)
2 Sets
12 Reps
-
3
Bench Press (Barbell)
5 Sets
5 Reps
@8
4
Bench Press (Close Grip)
4 Sets
12 Reps
-
5
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
7
Dip (Bodyweight)
4 Sets
AMRAP
-
Day 2
1
Walk
1 Set
5-10 mins
-
2
Squat (Barbell)
2 Sets
10 Reps
-
3
Squat (Barbell)
5 Sets
5 Reps
@8
4
Seated Hamstring Curl
4 Sets
12 Reps
-
5
Leg Press
4 Sets
12 Reps
-
6
Leg Extension
4 Sets
12 Reps
-
7
Straight Leg Calf Raise
4 Sets
AMRAP
-
Day 3
1
Walk
1 Set
5-10 mins
-
2
Deadlift (Barbell)
2 Sets
10 Reps
-
3
Deadlift (Barbell)
5 Sets
5 Reps
@8
4
Seated Row (Cable)
4 Sets
12 Reps
-
5
Lat Pulldown
4 Sets
12 Reps
-
6
Preacher Curl (Barbell)
4 Sets
12 Reps
-
7
Chin-Up (Bodyweight)
4 Sets
AMRAP
-
Day 4
1
Walk
1 Set
5-10 mins
-
2
Overhead Press (Barbell)
2 Sets
12 Reps
-
3
Overhead Press (Barbell)
5 Sets
5 Reps
@8
4
Upright Row (Barbell)
4 Sets
12 Reps
-
5
Front Raise
4 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
7
Shrug (Trap Bar)
4 Sets
AMRAP
-