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BoostcampPNG

Wanjacked

by Julien O.
2 athletes joined

Program Description

My take on GVS Wayjacked Program. Just marginal modifications, mostly exercise substitutions. Here's the original Program: https://youtu.be/K_D4o1373z4?si=r8qUVDrndDFERfvf Advice, and Progression Scheme stay the same as in the Video.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2025 01:31
  • Last Edited
    Feb 17, 2025 02:59
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
1B
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Incline Lateral Raise
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3C
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
1B
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Incline Lateral Raise
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3C
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
1B
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Helms Row
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Incline Lateral Raise
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3C
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
1B
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Incline Lateral Raise
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3C
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
1B
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Incline Lateral Raise
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3C
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
1B
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Incline Lateral Raise
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3C
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
1B
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Incline Lateral Raise
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3C
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 8
5
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 8
5
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 8
5
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 8
5
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 8
5
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 8
5
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 8
5
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
1B
Pull-Up (Assisted)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Cable Low Row
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3
Face Pull
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4A
Hammer Curl
2
8-10 reps
RPE 9.5
4B
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
1B
Pull-Up (Assisted)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Cable Low Row
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3
Face Pull
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4A
Hammer Curl
2
8-10 reps
RPE 9.5
4B
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
1B
Pull-Up (Assisted)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Helms Row
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3B
Hammer Curl
2
8-10 reps
RPE 9.5
3C
Face Pull
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
1B
Pull-Up (Assisted)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Helms Row
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3B
Hammer Curl
2
8-10 reps
RPE 9.5
3C
Face Pull
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
1B
Pull-Up (Assisted)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Helms Row
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3B
Hammer Curl
2
8-10 reps
RPE 9.5
3C
Face Pull
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
1B
Pull-Up (Assisted)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Helms Row
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3B
Hammer Curl
2
8-10 reps
RPE 9.5
3C
Face Pull
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
1B
Pull-Up (Assisted)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
2A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 9.5
2B
Helms Row
1
1
6-8 reps
8-10 reps
RPE 9.5
RPE 10
3A
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9.5
3B
Hammer Curl
2
8-10 reps
RPE 9.5
3C
Face Pull
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 9.5
RPE 10
3
Front Squat (Barbell)
2
6-8 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9.5
4B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 9.5
RPE 10
3
Front Squat (Barbell)
2
6-8 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9.5
4B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 9.5
RPE 10
3
Front Squat (Barbell)
2
6-8 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9.5
4B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 9.5
RPE 10
3
Front Squat (Barbell)
2
6-8 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9.5
4B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 9.5
RPE 10
3
Front Squat (Barbell)
2
6-8 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9.5
4B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 9.5
RPE 10
3
Front Squat (Barbell)
2
6-8 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9.5
4B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 9.5
RPE 10
3
Front Squat (Barbell)
2
6-8 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9.5
4B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@8
@8
1B
Lat Pulldown (Single Arm)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9.5
@10
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9.5
@9.5
2B
Seated Wide-Grip Row (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9.5
@10
3A
Incline Lateral Raise
2 Sets
8-10 Reps
@10
3B
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
3C
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@9.5
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8
@8
2
B-Stance Romanian Deadlift (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@8
@8
3
Leg Press
2 Sets
8-12 Reps
@8
4
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
@8
5
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
@8
Day 3
1A
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9.5
@9.5
1B
Pull-Up (Assisted)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9.5
@10
2A
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9.5
@9.5
2B
Cable Low Row
1 Set
1 Set
6-8 Reps
8-10 Reps
@9.5
@10
3
Face Pull
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
4A
Hammer Curl
2 Sets
8-10 Reps
@9.5
4B
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@9.5
Day 4
1
Good Morning
2 Sets
8-12 Reps
@8
2
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
10-15 Reps
@9.5
@10
3
Front Squat (Barbell)
2 Sets
6-8 Reps
@8
4A
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@9.5
4B
Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@9.5
5
Bulgarian Split Squat (Dumbbell)
1 Set
8-12 Reps
@8