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JD²

by J
2 athletes joined

Program Description

First and second exercise of each day essential. Second and third optional and changeable. 2 consecutive sets at max rep range = weight increase. Deload for a week after completion.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 11, 2024 04:11
  • Last Edited
    Jul 16, 2024 08:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bench Press (Close Grip)
2
6-12 reps
-
3
Chest Supported Row (Dumbbell)
2
6-10 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bench Press (Close Grip)
2
6-12 reps
-
3
Chest Supported Row (Dumbbell)
2
6-10 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bench Press (Close Grip)
2
6-12 reps
-
3
Chest Supported Row (Dumbbell)
2
6-10 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bench Press (Close Grip)
2
6-12 reps
-
3
Chest Supported Row (Dumbbell)
2
6-10 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
High Bar Squat (Barbell)
2
6-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
3-5 reps
RPE 10
2
Pull-Up (Assisted)
2
6-12 reps
-
3
Chest Fly (Cable)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
3-5 reps
RPE 10
2
Pull-Up (Assisted)
2
6-12 reps
-
3
Chest Fly (Cable)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
3-5 reps
RPE 10
2
Pull-Up (Assisted)
2
6-12 reps
-
3
Chest Fly (Cable)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
3-5 reps
RPE 10
2
Pull-Up (Assisted)
2
6-12 reps
-
3
Chest Fly (Cable)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
10-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2
Bench Press (Close Grip)
2 Sets
6-12 Reps
-
3
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
-
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
High Bar Squat (Barbell)
2 Sets
6-12 Reps
-
3
Leg Extension
2 Sets
10-15 Reps
-
4
Seated Calf Raise
2 Sets
10-15 Reps
-
Day 3
1
Pendlay Row
3 Sets
3-5 Reps
@10
2
Pull-Up (Assisted)
2 Sets
6-12 Reps
-
3
Chest Fly (Cable)
2 Sets
10-15 Reps
-
4
Tricep Extension (Cable)
2 Sets
10-15 Reps
-
Day 4
1
Squat (Low Bar)
3 Sets
3-5 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
-
3
Lying Leg Curl
2 Sets
10-15 Reps
-
4
Standing Calf Raise
2 Sets
10-15 Reps
-
Day 5
1
Overhead Press (Barbell)
3 Sets
3-5 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
-
3
Seated Row (Cable)
2 Sets
6-10 Reps
-
4
Bicep Curl (Barbell)
2 Sets
10-15 Reps
-