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Jack's Strength Program

by Jackson T.
1 athletes joined

Program Description

Get stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 14, 2024 08:08
  • Last Edited
    Dec 14, 2024 08:38
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
6
Bent Over Row (Dumbbell)
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7.5
3
Chest Fly (Cable)
3 Sets
12 Reps
@7.5
4
Lat Pulldown
4 Sets
8-12 Reps
@7.5
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7.5
3
Leg Extension
3 Sets
12 Reps
@7.5
4
Leg Extension
1 Set
AMRAP
@7.5
5
Leg Curl
3 Sets
12 Reps
@7.5
6
Single Leg Press
3 Sets
8 Reps
@7.5
7
Standing Calf Raise
3 Sets
15 Reps
@7.5
Day 3
1
Barbell Shoulder Press
5 Sets
5 Reps
75%
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@7.5
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@7.5
4
Lateral Raise (Cable)
3 Sets
10 Reps
@7.5
5
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Front Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Pendlay Row
3 Sets
8 Reps
@7.5
4
Back Extension (Weighted)
3 Sets
12 Reps
@7.5
5
Meadow Row
3 Sets
8 Reps
@7.5
6
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@7.5