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Jared’s training

by Jared

Program Description

Get stronger

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 09, 2024 12:34
  • Last Edited
    Jun 18, 2025 08:47

Summary

Unleash your potential with Jared’s Training, a dynamic 12-week program designed for those ready to elevate their strength and conditioning. Committing just four days a week, you'll engage in a balanced mix of barbell and dumbbell exercises, focusing on key lifts like the Bench Press, Squat, and Deadlift. This program not only targets major muscle groups but also emphasizes proper technique and progressive overload for optimal results. Get ready to build muscle, improve your performance, and transform your physique in just three months!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
5 Sets
8 Reps
@6.5
4
Squat (Bodyweight)
4 Sets
8 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@6.5
2
Barbell Row
3 Sets
10 Reps
@6.5
3
Deadlift (Barbell)
3 Sets
8 Reps
@6.5
4
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
5 Sets
8 Reps
@6.5
4
Squat (Bodyweight)
4 Sets
8 Reps
@6.5
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@6.5
2
Barbell Row
3 Sets
10 Reps
@6.5
3
Deadlift (Barbell)
3 Sets
8 Reps
@6.5
4
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5