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BoostcampPNG

Jason's jacked and stacked summer muscle Packer

by Zach D.
1 athletes joined

Program Description

To engorge the pectoral muscles to a voluptuous size.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 02, 2024 04:50
  • Last Edited
    Aug 03, 2024 03:50
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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 (Smith Machine)
1
1
3
1
8-12 reps
8-12 reps
4-6 reps
6-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
8-12 reps
8-12 reps
4-6 reps
6-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
8-12 reps
8-12 reps
4-6 reps
6-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
8-12 reps
8-12 reps
4-6 reps
6-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
8-12 reps
8-12 reps
4-6 reps
6-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
8-12 reps
8-12 reps
4-6 reps
6-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
8-12 reps
8-12 reps
4-6 reps
6-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
8-12 reps
8-12 reps
4-6 reps
6-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
12 reps
12 reps
15 reps
RPE 6
RPE 8
RPE 10
2
Hamstring Curl
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
12 reps
12 reps
15 reps
RPE 6
RPE 8
RPE 10
2
Hamstring Curl
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
12 reps
12 reps
15 reps
RPE 6
RPE 8
RPE 10
2
Hamstring Curl
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
12 reps
12 reps
15 reps
RPE 6
RPE 8
RPE 10
2
Hamstring Curl
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
12 reps
12 reps
15 reps
RPE 6
RPE 8
RPE 10
2
Hamstring Curl
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
12 reps
12 reps
15 reps
RPE 6
RPE 8
RPE 10
2
Hamstring Curl
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
12 reps
12 reps
15 reps
RPE 6
RPE 8
RPE 10
2
Hamstring Curl
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
12 reps
12 reps
15 reps
RPE 6
RPE 8
RPE 10
2
Hamstring Curl
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
4
Chin-Up (Assisted)
3
5-10 reps
RPE 7
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Abdominal Crunch Machine
3
12-15 reps
RPE 9
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
4
Chin-Up (Assisted)
3
5-10 reps
RPE 7
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Abdominal Crunch Machine
3
12-15 reps
RPE 9
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
4
Chin-Up (Assisted)
3
5-10 reps
RPE 7
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Abdominal Crunch Machine
3
12-15 reps
RPE 9
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
4
Chin-Up (Assisted)
3
5-10 reps
RPE 7
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Abdominal Crunch Machine
3
12-15 reps
RPE 9
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
4
Chin-Up (Assisted)
3
5-10 reps
RPE 7
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Abdominal Crunch Machine
3
12-15 reps
RPE 9
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
4
Chin-Up (Assisted)
3
5-10 reps
RPE 7
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Abdominal Crunch Machine
3
12-15 reps
RPE 9
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
4
Chin-Up (Assisted)
3
5-10 reps
RPE 7
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Abdominal Crunch Machine
3
12-15 reps
RPE 9
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
4
Chin-Up (Assisted)
3
5-10 reps
RPE 7
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Abdominal Crunch Machine
3
12-15 reps
RPE 9
8
Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Decline Crunch
3
12-15 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Shoulder Press Smith machine
3
5-10 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 8
8
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Decline Crunch
3
12-15 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Shoulder Press Smith machine
3
5-10 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 8
8
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Decline Crunch
3
12-15 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Shoulder Press Smith machine
3
5-10 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 8
8
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Decline Crunch
3
12-15 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Shoulder Press Smith machine
3
5-10 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 8
8
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Decline Crunch
3
12-15 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Shoulder Press Smith machine
3
5-10 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 8
8
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Decline Crunch
3
12-15 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Shoulder Press Smith machine
3
5-10 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 8
8
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Decline Crunch
3
12-15 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Shoulder Press Smith machine
3
5-10 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 8
8
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Decline Crunch
3
12-15 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Shoulder Press Smith machine
3
5-10 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 8
8
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
3 Sets
1 Set
8-12 Reps
8-12 Reps
4-6 Reps
6-8 Reps
@6
@8
@9
@10
2
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
3
Pec Deck (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Chest Press (Machine)
3 Sets
8-12 Reps
@9
6
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
7
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
8
Push Up
2 Sets
AMRAP
@10
Day 2
1
Leg Press
1 Set
1 Set
3 Sets
12 Reps
12 Reps
15 Reps
@6
@8
@10
2
Hamstring Curl
3 Sets
15 Reps
@10
3
Leg Extension
3 Sets
15 Reps
@10
4
Hip Abductor (Machine)
3 Sets
12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 3
1
Lat Pulldown
1 Set
3 Sets
8-12 Reps
8-12 Reps
@6
@9
2
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9
4
Chin-Up (Assisted)
3 Sets
5-10 Reps
@7
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
8-12 Reps
@8
7
Abdominal Crunch Machine
3 Sets
12-15 Reps
@9
8
Push Up
3 Sets
AMRAP
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Day 4
1
Bench Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@6
@9
2
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
3
Decline Crunch
3 Sets
12-15 Reps
@8
4
Plank
3 Sets
1 mins
@8
5
Shoulder Press Smith machine
3 Sets
5-10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
7
Shrug (Dumbbell)
3 Sets
12-15 Reps
@8
8
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@8