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Jacob’s Strength Program

by Jacob Y.

Program Description

Build strength through compounds and endurance through circuits

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 26, 2024 02:24
  • Last Edited
    Nov 28, 2024 07:52
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
1
Squat (Barbell)
3
5 reps
RPE 8
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
4
Pull-Up (Weighted)
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
4
Pull-Up (Weighted)
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
4
Pull-Up (Weighted)
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
4
Pull-Up (Weighted)
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
4
Pull-Up (Weighted)
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
4
Pull-Up (Weighted)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
3
Dip (Weighted)
2
7-10 reps
RPE 8
4
Band Face Pull
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
3
Dip (Weighted)
2
7-10 reps
RPE 8
4
Band Face Pull
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
3
Dip (Weighted)
2
7-10 reps
RPE 8
4
Band Face Pull
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
3
Dip (Weighted)
2
7-10 reps
RPE 8
4
Band Face Pull
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
3
Dip (Weighted)
2
7-10 reps
RPE 8
4
Band Face Pull
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
3
Dip (Weighted)
2
7-10 reps
RPE 8
4
Band Face Pull
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Farmer's Walk (Weighted)
3
RPE 10
3
Push Up
3
30 secs
RPE 10
4
Decline Sit Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Farmer's Walk (Weighted)
3
RPE 10
3
Push Up
3
30 secs
RPE 10
4
Decline Sit Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Farmer's Walk (Weighted)
3
RPE 10
3
Push Up
3
30 secs
RPE 10
4
Decline Sit Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Farmer's Walk (Weighted)
3
RPE 10
3
Push Up
3
30 secs
RPE 10
4
Decline Sit Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Farmer's Walk (Weighted)
3
RPE 10
3
Push Up
3
30 secs
RPE 10
4
Decline Sit Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Farmer's Walk (Weighted)
3
RPE 10
3
Push Up
3
30 secs
RPE 10
4
Decline Sit Up (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1-5 reps
RPE 8
2
Platz Squat
2
7-10 reps
RPE 9
3A
Split Squat (Dumbbell)
2
15 reps
RPE 9
3B
Goblet Squat
2
15 reps
RPE 9
4
Pull-Up (Weighted)
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1-5 reps
RPE 8
2
Platz Squat
2
7-10 reps
RPE 9
3A
Split Squat (Dumbbell)
2
15 reps
RPE 9
3B
Goblet Squat
2
15 reps
RPE 9
4
Pull-Up (Weighted)
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1-5 reps
RPE 8
2
Platz Squat
2
7-10 reps
RPE 9
3A
Split Squat (Dumbbell)
2
15 reps
RPE 9
3B
Goblet Squat
2
15 reps
RPE 9
4
Pull-Up (Weighted)
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1-5 reps
RPE 8
2
Platz Squat
2
7-10 reps
RPE 9
3A
Split Squat (Dumbbell)
2
15 reps
RPE 9
3B
Goblet Squat
2
15 reps
RPE 9
4
Pull-Up (Weighted)
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1-5 reps
RPE 8
2
Platz Squat
2
7-10 reps
RPE 9
3A
Split Squat (Dumbbell)
2
15 reps
RPE 9
3B
Goblet Squat
2
15 reps
RPE 9
4
Pull-Up (Weighted)
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1-5 reps
RPE 8
2
Platz Squat
2
7-10 reps
RPE 9
3A
Split Squat (Dumbbell)
2
15 reps
RPE 9
3B
Goblet Squat
2
15 reps
RPE 9
4
Pull-Up (Weighted)
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
3
Push Up (Weighted)
2
12-20 reps
RPE 10
4
Back Extension (Weighted)
3
15-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
3
Push Up (Weighted)
2
12-20 reps
RPE 10
4
Back Extension (Weighted)
3
15-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
3
Push Up (Weighted)
2
12-20 reps
RPE 10
4
Back Extension (Weighted)
3
15-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
3
Push Up (Weighted)
2
12-20 reps
RPE 10
4
Back Extension (Weighted)
3
15-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
3
Push Up (Weighted)
2
12-20 reps
RPE 10
4
Back Extension (Weighted)
3
15-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
3
Push Up (Weighted)
2
12-20 reps
RPE 10
4
Back Extension (Weighted)
3
15-20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
RPE 10
2
Wrist Roller
3
30 secs
RPE 10
3
Knuckle Push Up
3
30 secs
RPE 10
4
Lying Leg Raise
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
RPE 10
2
Wrist Roller
3
30 secs
RPE 10
3
Knuckle Push Up
3
30 secs
RPE 10
4
Lying Leg Raise
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
RPE 10
2
Wrist Roller
3
30 secs
RPE 10
3
Knuckle Push Up
3
30 secs
RPE 10
4
Lying Leg Raise
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
RPE 10
2
Wrist Roller
3
30 secs
RPE 10
3
Knuckle Push Up
3
30 secs
RPE 10
4
Lying Leg Raise
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
RPE 10
2
Wrist Roller
3
30 secs
RPE 10
3
Knuckle Push Up
3
30 secs
RPE 10
4
Lying Leg Raise
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
RPE 10
2
Wrist Roller
3
30 secs
RPE 10
3
Knuckle Push Up
3
30 secs
RPE 10
4
Lying Leg Raise
3
20 reps
RPE 10
Week 1
1 / 6 Weeks
Day 3
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Farmer's Walk (Weighted)
3 Sets
@10
3
Push Up
3 Sets
30 secs
@10
4
Decline Sit Up (Bodyweight)
3 Sets
@10
Day 2
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
5-10 Reps
@8
3
Dip (Weighted)
2 Sets
7-10 Reps
@8
4
Band Face Pull
3 Sets
20 Reps
@8
Day 6
1
Chin-Up (Bodyweight)
3 Sets
@10
2
Wrist Roller
3 Sets
30 secs
@10
3
Knuckle Push Up
3 Sets
30 secs
@10
4
Lying Leg Raise
3 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Lunge (Barbell)
2 Sets
10 Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
4
Pull-Up (Weighted)
3 Sets
5-10 Reps
@10
Day 4
1
Trap Bar Deadlift
3 Sets
1-5 Reps
@8
2
Platz Squat
2 Sets
7-10 Reps
@9
3A
Split Squat (Dumbbell)
2 Sets
15 Reps
@9
3B
Goblet Squat
2 Sets
15 Reps
@9
4
Pull-Up (Weighted)
3 Sets
5-10 Reps
@10
Day 5
1
Seated Military Press (Barbell)
3 Sets
4-8 Reps
@9
2
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
@8
3
Push Up (Weighted)
2 Sets
12-20 Reps
@10
4
Back Extension (Weighted)
3 Sets
15-20 Reps
@8
5
Farmer's Walk (Weighted)
3 Sets
-