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JayAI

by Jakub S.
1 athletes joined

Program Description

Complete 2-month, 4-day/week strength & hypertrophy plan, fully updated with your preferences—including single-arm high rows and incline lying curls. The program is structured with progressive overload, smart recovery (deloads), and hypertrophy targeting your goals: muscle gain + fat loss + a wide, powerful back and strong arms.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 23, 2025 12:07
  • Last Edited
    Apr 23, 2025 09:01
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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
Incline Bench Press (Barbell)
4
5 reps
RPE 8-9
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
7
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8-9
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
7
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8-9
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
7
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8-9
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
7
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8-9
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
7
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8-9
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
7
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8-9
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
7
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8-9
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
7
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-6 reps
RPE 8-9
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lying Dumbbell Curl
4
10-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8-9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-6 reps
RPE 8-9
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lying Dumbbell Curl
4
10-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8-9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-6 reps
RPE 8-9
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lying Dumbbell Curl
4
10-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8-9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-6 reps
RPE 8-9
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lying Dumbbell Curl
4
10-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8-9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-6 reps
RPE 8-9
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lying Dumbbell Curl
4
10-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8-9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-6 reps
RPE 8-9
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lying Dumbbell Curl
4
10-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8-9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-6 reps
RPE 8-9
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lying Dumbbell Curl
4
10-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8-9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-6 reps
RPE 8-9
2
Single Arm High Row (Cable)
4
10 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lying Dumbbell Curl
4
10-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8-9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Calf Raise (Leg Press)
1
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Calf Raise (Leg Press)
1
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Calf Raise (Leg Press)
1
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Calf Raise (Leg Press)
1
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Calf Raise (Leg Press)
1
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Calf Raise (Leg Press)
1
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Calf Raise (Leg Press)
1
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Calf Raise (Leg Press)
1
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
8 reps
RPE 8-9
2
Incline Curl (Dumbbell)
1
10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12 reps
RPE 8
4
Concentration Curl
3
12 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8-9
6
Hanging Leg Raise
3
15 reps
RPE 7-8
7
Decline Sit Up (Weighted)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
8 reps
RPE 8-9
2
Incline Curl (Dumbbell)
1
10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12 reps
RPE 8
4
Concentration Curl
3
12 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8-9
6
Hanging Leg Raise
3
15 reps
RPE 7-8
7
Decline Sit Up (Weighted)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
8 reps
RPE 8-9
2
Incline Curl (Dumbbell)
1
10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12 reps
RPE 8
4
Concentration Curl
3
12 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8-9
6
Hanging Leg Raise
3
15 reps
RPE 7-8
7
Decline Sit Up (Weighted)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
8 reps
RPE 8-9
2
Incline Curl (Dumbbell)
1
10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12 reps
RPE 8
4
Concentration Curl
3
12 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8-9
6
Hanging Leg Raise
3
15 reps
RPE 7-8
7
Decline Sit Up (Weighted)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
8 reps
RPE 8-9
2
Incline Curl (Dumbbell)
1
10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12 reps
RPE 8
4
Concentration Curl
3
12 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8-9
6
Hanging Leg Raise
3
15 reps
RPE 7-8
7
Decline Sit Up (Weighted)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
8 reps
RPE 8-9
2
Incline Curl (Dumbbell)
1
10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12 reps
RPE 8
4
Concentration Curl
3
12 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8-9
6
Hanging Leg Raise
3
15 reps
RPE 7-8
7
Decline Sit Up (Weighted)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
8 reps
RPE 8-9
2
Incline Curl (Dumbbell)
1
10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12 reps
RPE 8
4
Concentration Curl
3
12 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8-9
6
Hanging Leg Raise
3
15 reps
RPE 7-8
7
Decline Sit Up (Weighted)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
8 reps
RPE 8-9
2
Incline Curl (Dumbbell)
1
10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12 reps
RPE 8
4
Concentration Curl
3
12 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8-9
6
Hanging Leg Raise
3
15 reps
RPE 7-8
7
Decline Sit Up (Weighted)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5 Reps
@8-9
2
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
6
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@8
7
Lateral Raise (Cable)
3 Sets
15 Reps
@7
Day 2
1
Barbell Row
4 Sets
5-6 Reps
@8-9
2
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
3
Wide Grip Lat Pulldown
4 Sets
8 Reps
@8
4
Lying Dumbbell Curl
4 Sets
10-12 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8 Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
@7
7
Hanging Leg Raise
3 Sets
15 Reps
@7-8
Day 3
1
Leg Press
4 Sets
8 Reps
@8-9
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Seated Hamstring Curl
4 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
1 Set
15 Reps
@7
6
Standing Calf Raise
3 Sets
12 Reps
@7
Day 4
1
Close Grip Bench Press (Smith Machine)
4 Sets
8 Reps
@8-9
2
Incline Curl (Dumbbell)
1 Set
10 Reps
@8
3
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
4
Concentration Curl
3 Sets
12 Reps
@8
5
Dip (Weighted)
3 Sets
10 Reps
@8-9
6
Hanging Leg Raise
3 Sets
15 Reps
@7-8
7
Decline Sit Up (Weighted)
3 Sets
10 Reps
@8
8
Abs Crunch (Machine)
3 Sets
10 Reps
@8