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JO Lower/Upper/FullBody

by Jake D.
1 athletes joined

Program Description

Will Re assess and restart after 6 weeks.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 29, 2024 08:24
  • Last Edited
    Nov 29, 2024 08:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge
2
10-20 reps
RPE 8
4
Leg Press
2
12-15 reps
RPE 8
5
Weighted Sit Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge
2
10-20 reps
RPE 8
4
Leg Press
2
12-15 reps
RPE 8
5
Weighted Sit Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge
2
10-20 reps
RPE 8
4
Leg Press
2
12-15 reps
RPE 8
5
Weighted Sit Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge
2
10-20 reps
RPE 8
4
Leg Press
2
12-15 reps
RPE 8
5
Weighted Sit Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge
2
10-20 reps
RPE 8
4
Leg Press
2
12-15 reps
RPE 8
5
Weighted Sit Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge
2
10-20 reps
RPE 8
4
Leg Press
2
12-15 reps
RPE 8
5
Weighted Sit Up
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
1
2
10-15 reps
10-15 reps
-
RPE 8
3
Pec Deck (Machine)
2
10-15 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 8
5
Upright Row (Cable)
2
10-20 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
1
2
10-15 reps
10-15 reps
-
RPE 8
3
Pec Deck (Machine)
2
10-15 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 8
5
Upright Row (Cable)
2
10-20 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
1
2
10-15 reps
10-15 reps
-
RPE 8
3
Pec Deck (Machine)
2
10-15 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 8
5
Upright Row (Cable)
2
10-20 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
1
2
10-15 reps
10-15 reps
-
RPE 8
3
Pec Deck (Machine)
2
10-15 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 8
5
Upright Row (Cable)
2
10-20 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
1
2
10-15 reps
10-15 reps
-
RPE 8
3
Pec Deck (Machine)
2
10-15 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 8
5
Upright Row (Cable)
2
10-20 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
1
2
10-15 reps
10-15 reps
-
RPE 8
3
Pec Deck (Machine)
2
10-15 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 8
5
Upright Row (Cable)
2
10-20 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8-12 reps
RPE 8
2
Hip Thrust (Machine)
2
10-15 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
-
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8-12 reps
RPE 8
2
Hip Thrust (Machine)
2
10-15 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
-
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8-12 reps
RPE 8
2
Hip Thrust (Machine)
2
10-15 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
-
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8-12 reps
RPE 8
2
Hip Thrust (Machine)
2
10-15 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
-
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8-12 reps
RPE 8
2
Hip Thrust (Machine)
2
10-15 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
-
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8-12 reps
RPE 8
2
Hip Thrust (Machine)
2
10-15 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
-
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Hack Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3
Walking Lunge
2 Sets
10-20 Reps
@8
4
Leg Press
2 Sets
12-15 Reps
@8
5
Weighted Sit Up
2 Sets
10 Reps
@8
Day 2
1
Chest Press (Machine)
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
-
@8
3
Pec Deck (Machine)
2 Sets
10-15 Reps
@8
4
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
@8
5
Upright Row (Cable)
2 Sets
10-20 Reps
@8
6
Face Pull
2 Sets
15-20 Reps
@8
Day 3
1
Lunge (Dumbbell)
2 Sets
8-12 Reps
@8
2
Hip Thrust (Machine)
2 Sets
10-15 Reps
@8
3
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@8
4
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
-
5
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@8