logo
BoostcampPNG

Jake and Javon Strength Training

by Jakob W.
9 athletes joined
4.0
(1 rating)

Program Description

To build strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 03, 2024 01:44
  • Last Edited
    Jan 26, 2025 09:44
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
2
1
1
1
8 reps
6 reps
6 reps
4 reps
4 reps
5 reps
7 reps
65%
75%
85%
85%
80%
75%
70%
2
Pec Deck (Machine)
3
10 reps
RPE 7.5
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Face Pull
3
10 reps
RPE 7.5
5
Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Tricep Extension (Machine)
3
10 reps
RPE 7.5
7
Abs Crunch (Machine)
5
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
1 reps
3 reps
5 reps
8 reps
70%
75%
80%
85%
90%
70%
60%
55%
2
Pec Deck (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Tricep Extension (Machine)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
2
1
1
1
8 reps
6 reps
6 reps
4 reps
4 reps
5 reps
7 reps
65%
75%
85%
85%
80%
75%
70%
2
Pec Deck (Machine)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Face Pull
3
10 reps
RPE 8.5
5
Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Tricep Extension (Machine)
3
10 reps
RPE 8.5
7
Abs Crunch (Machine)
5
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
1 reps
3 reps
5 reps
8 reps
70%
75%
80%
85%
90%
70%
60%
55%
2
Pec Deck (Machine)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
6
Tricep Extension (Machine)
3
10 reps
RPE 9
7
Abs Crunch (Machine)
5
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Seated Calf Raise
3
10 reps
RPE 7.5
5
Abs Crunch (Machine)
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
8 reps
60%
70%
80%
85%
75%
65%
55%
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 8
5
Abs Crunch (Machine)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Leg Extension
3
10 reps
RPE 8.5
3
Leg Curl
3
10 reps
RPE 8.5
4
Seated Calf Raise
3
10 reps
RPE 8.5
5
Abs Crunch (Machine)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
8 reps
60%
70%
80%
85%
75%
65%
55%
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Seated Calf Raise
3
10 reps
RPE 9
5
Abs Crunch (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7.5
2
Seated Row (Cable)
4
10 reps
-
3
One Arm Bent Over Row
3
10 reps
RPE 7.5
4
Bicep Curl (Machine)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
3
10 reps
RPE 7.5
6
Abs Crunch (Machine)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Bicep Curl (Machine)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8.5
2
Seated Row (Cable)
4
10 reps
RPE 8.5
3
One Arm Bent Over Row
3
10 reps
RPE 8.5
4
Bicep Curl (Machine)
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
3
10 reps
RPE 8.5
6
Abs Crunch (Machine)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
One Arm Bent Over Row
3
10 reps
RPE 9
4
Bicep Curl (Machine)
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Abs Crunch (Machine)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
3
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
4
Seated Dip (Machine)
3
10 reps
RPE 7.5
5
Standing Pullover (Cable)
3
10 reps
RPE 7.5
6
Abs Crunch (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Machine)
3
10 reps
RPE 8
4
Seated Dip (Machine)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
10 reps
RPE 8.5
4
Seated Dip (Machine)
3
10 reps
RPE 8.5
5
Standing Pullover (Cable)
3
10 reps
RPE 8.5
6
Abs Crunch (Machine)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10 reps
RPE 9
4
Seated Dip (Machine)
3
10 reps
RPE 9
5
Standing Pullover (Cable)
3
10 reps
RPE 9
6
Abs Crunch (Machine)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
5 reps
3 reps
3 reps
1 reps
3 reps
3 reps
65%
75%
85%
90%
80%
70%
2
Leg Press
3
8 reps
RPE 7.5
3
Hip Adductor (Machine)
3
10 reps
RPE 7.5
4
Hip Abductor (Machine)
3
10 reps
RPE 7.5
5
Back Extension
3
10 reps
RPE 7.5
6
Abs Crunch (Machine)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
5 reps
3 reps
3 reps
1 reps
3 reps
3 reps
65%
75%
85%
90%
80%
70%
2
Leg Press
3
8 reps
RPE 8
3
Hip Adductor (Machine)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Back Extension
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
5 reps
3 reps
3 reps
1 reps
3 reps
3 reps
65%
75%
85%
90%
80%
70%
2
Leg Press
3
8 reps
RPE 8.5
3
Hip Adductor (Machine)
3
10 reps
RPE 8.5
4
Hip Abductor (Machine)
3
10 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 8.5
6
Abs Crunch (Machine)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
5 reps
3 reps
3 reps
1 reps
3 reps
3 reps
65%
75%
85%
90%
80%
70%
2
Leg Press
3
8 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Hip Abductor (Machine)
3
10 reps
RPE 9
5
Back Extension
3
10 reps
RPE 9
6
Abs Crunch (Machine)
3
10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
4 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
85%
80%
75%
70%
2
Pec Deck (Machine)
3 Sets
10 Reps
@7.5
3
Lat Pulldown
3 Sets
10 Reps
@7.5
4
Face Pull
3 Sets
10 Reps
@7.5
5
Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
6
Tricep Extension (Machine)
3 Sets
10 Reps
@7.5
7
Abs Crunch (Machine)
5 Sets
10 Reps
@7.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Leg Extension
3 Sets
10 Reps
@7.5
3
Leg Curl
3 Sets
10 Reps
@7.5
4
Seated Calf Raise
3 Sets
10 Reps
@7.5
5
Abs Crunch (Machine)
4 Sets
15 Reps
@7.5
Day 3
1
Lat Pulldown
4 Sets
10 Reps
@7.5
2
Seated Row (Cable)
4 Sets
10 Reps
-
3
One Arm Bent Over Row
3 Sets
10 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7.5
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
6
Abs Crunch (Machine)
4 Sets
10 Reps
@7.5
Day 4
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
3
Rear Delt Fly (Machine)
3 Sets
10 Reps
@7.5
4
Seated Dip (Machine)
3 Sets
10 Reps
@7.5
5
Standing Pullover (Cable)
3 Sets
10 Reps
@7.5
6
Abs Crunch (Machine)
4 Sets
15 Reps
@7.5
Day 5
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
1 Reps
3 Reps
3 Reps
65%
75%
85%
90%
80%
70%
2
Leg Press
3 Sets
8 Reps
@7.5
3
Hip Adductor (Machine)
3 Sets
10 Reps
@7.5
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7.5
5
Back Extension
3 Sets
10 Reps
@7.5
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7.5