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Jack T Upper/Lower/Full

by Jack T.
2 athletes joined

Program Description

Novice to intermediate workout with workouts under 45 minutes for people with limited time. Perform 3-5 minutes of cardio followed by a warmup before each workout. Perform 3 warm up sets of 5 reps for each exercise, with the weight increasing each set.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 03, 2024 10:43
  • Last Edited
    Nov 05, 2024 06:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
80%
70%
1B
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
80%
70%
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
80%
70%
3
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
80%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
80%
70%
1B
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
80%
70%
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
80%
70%
3
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
80%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
80%
70%
1B
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
80%
70%
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
80%
70%
3
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
80%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
85%
75%
1B
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
85%
75%
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
85%
75%
3
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
85%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
85%
75%
1B
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
85%
75%
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
85%
75%
3
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
85%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
85%
75%
1B
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
85%
75%
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
85%
75%
3
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
85%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
80%
70%
1B
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
80%
70%
2
Squat (Barbell)
1
1
6-10 reps
6-10 reps
80%
70%
3
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
80%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
80%
70%
1B
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
80%
70%
2
Squat (Barbell)
1
1
6-10 reps
6-10 reps
80%
70%
3
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
80%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
80%
70%
1B
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
80%
70%
2
Squat (Barbell)
1
1
6-10 reps
6-10 reps
80%
70%
3
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
80%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
85%
75%
1B
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
85%
75%
2
Squat (Barbell)
1
1
6-10 reps
6-10 reps
85%
75%
3
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
85%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
85%
75%
1B
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
85%
75%
2
Squat (Barbell)
1
1
6-10 reps
6-10 reps
85%
75%
3
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
85%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
85%
75%
1B
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
85%
75%
2
Squat (Barbell)
1
1
6-10 reps
6-10 reps
85%
75%
3
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
85%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
80%
70%
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
75%
80%
85%
3
Chest Supported Row (Machine)
1
1
8+ reps
15+ reps
75%
65%
4
Chest Press (Machine)
1
1
8+ reps
15+ reps
75%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
80%
70%
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
75%
80%
85%
3
Chest Supported Row (Machine)
1
1
8+ reps
15+ reps
75%
65%
4
Chest Press (Machine)
1
1
8+ reps
15+ reps
75%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
80%
70%
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
75%
80%
85%
3
Chest Supported Row (Machine)
1
1
8+ reps
15+ reps
75%
65%
4
Chest Press (Machine)
1
1
8+ reps
15+ reps
75%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
85%
75%
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
80%
85%
90%
3
Chest Supported Row (Machine)
1
1
8+ reps
15+ reps
80%
70%
4
Chest Press (Machine)
1
1
8+ reps
15+ reps
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
85%
75%
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
80%
85%
90%
3
Chest Supported Row (Machine)
1
1
8+ reps
15+ reps
80%
70%
4
Chest Press (Machine)
1
1
8+ reps
15+ reps
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
85%
75%
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
80%
85%
90%
3
Chest Supported Row (Machine)
1
1
8+ reps
15+ reps
80%
70%
4
Chest Press (Machine)
1
1
8+ reps
15+ reps
80%
70%
Week 1
1 / 6 Weeks
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
80%
70%
2
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
75%
80%
85%
3
Chest Supported Row (Machine)
1 Set
1 Set
8+ Reps
15+ Reps
75%
65%
4
Chest Press (Machine)
1 Set
1 Set
8+ Reps
15+ Reps
75%
65%
Day 2
1A
Reverse Lunge (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
80%
70%
1B
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
80%
70%
2
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
80%
70%
3
Seated Hamstring Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
80%
70%
Day 1
1A
Chest Supported Row (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
80%
70%
1B
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
80%
70%
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
80%
70%
3
Shoulder Press (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
80%
70%