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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
    Jun 18, 2025 09:15

Summary

Unleash your strength with the (NOT MY PROGRAM)SHJ Jotaro, an 8-week program designed for serious lifters looking to build muscle and enhance their overall fitness. Committing just 4 days a week, you'll tackle targeted workouts for chest, legs, and back, featuring a mix of barbell, dumbbell, and cable exercises. Each session combines strength training with cardio, ensuring you not only build power but also improve endurance. Get ready to transform your physique and elevate your lifting game!
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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
-