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Jacked As A Rebba On A Tuesday

by Menachem O.

Program Description

An intermediate well rounded program, that works every important muscle group till failure .

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 20, 2024 08:20
  • Last Edited
    Dec 20, 2024 08:54
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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)
3
8 reps
RPE 10
2
Tricep Extension (Cable)
2
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Tricep Extension (Cable)
2
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Tricep Extension (Cable)
2
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Tricep Extension (Cable)
2
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Tricep Extension (Cable)
2
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Tricep Extension (Cable)
2
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Tricep Extension (Cable)
2
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Tricep Extension (Cable)
2
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
-
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Lat Pulldown
3
-
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Lat Pulldown
3
-
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Lat Pulldown
3
-
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Lat Pulldown
3
-
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Lat Pulldown
3
-
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Lat Pulldown
3
-
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Lat Pulldown
3
-
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Lat Pulldown
3
-
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Lying Rear Lateral Raise
3
8 reps
RPE 9.5
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Lying Rear Lateral Raise
3
8 reps
RPE 9.5
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Lying Rear Lateral Raise
3
8 reps
RPE 9.5
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Lying Rear Lateral Raise
3
8 reps
RPE 9.5
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Lying Rear Lateral Raise
3
8 reps
RPE 9.5
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Lying Rear Lateral Raise
3
8 reps
RPE 9.5
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Lying Rear Lateral Raise
3
8 reps
RPE 9.5
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Lying Rear Lateral Raise
3
8 reps
RPE 9.5
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Tricep Extension (Cable)
2 Sets
8 Reps
@8.5
3
Lateral Raise (Cable)
3 Sets
-
4
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
8 Reps
@10
2
Lat Pulldown
3 Sets
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@9
4
Seated Row (Cable)
2 Sets
12 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
12 Reps
@10
6
Bicep Curl (Cable)
3 Sets
8 Reps
@10
7
Hammer Curl
3 Sets
8 Reps
@10
Day 3
1
Military Press (Barbell)
3 Sets
8 Reps
@10
2
Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Lying Rear Lateral Raise
3 Sets
8 Reps
@9.5
4
Upright Row (Cable)
3 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
7 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@10
3
Leg Press
3 Sets
12 Reps
@10
4
Hack Squat
3 Sets
12 Reps
@10