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Jairzinho’s Joyhouse

by LiquidKetamine
5.0
(1 rating)

Program Description

Tacticalo Barbeloso for Lower. Aesthetics/Hypertrophy for Upper. I’m 5”6 so I don’t want big legs and end up looking shorter.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 06, 2024 11:38
  • Last Edited
    Nov 30, 2024 06:28
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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
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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
Zercher Squat (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
3 reps
90%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2 reps
95%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
70%
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
80%
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
3 reps
90%
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
75%
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
3 reps
85%
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2 reps
95%
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Skull Crusher (Barbell)
3
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
70%
2
Trap Bar Deadlift
1
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Skull Crusher (Barbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
80%
2
Trap Bar Deadlift
1
5 reps
80%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Skull Crusher (Barbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
3 reps
90%
2
Trap Bar Deadlift
1
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Skull Crusher (Barbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
75%
2
Trap Bar Deadlift
1
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Skull Crusher (Barbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
85%
2
Trap Bar Deadlift
1
5 reps
85%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Skull Crusher (Barbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2 reps
95%
2
Trap Bar Deadlift
1
2 reps
95%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Skull Crusher (Barbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
4
Skull Crusher (Barbell)
3 Sets
10-15 Reps
-
5
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
Day 2
1
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
2
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
4
Skull Crusher (Barbell)
3 Sets
10-15 Reps
-
5
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
Day 3
1
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
2
Trap Bar Deadlift
1 Set
5 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
5
Skull Crusher (Barbell)
3 Sets
10-15 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
LiquidKetamineAge 23, Man
4 months ago
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
It’s my program blud