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5 Week Jacked and Strong Program

by Masroor Butt
1 athletes joined
4.0
(1 rating)

Program Description

Novice and intermediate friendly. Short and sharp. Maximum gains in limited time through discipline and progressive overload every week.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2024 09:52
  • Last Edited
    Dec 02, 2024 06:30
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Pec Deck (Machine)
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 7
4
Lying Leg Curl
2
12 reps
RPE 8
5
Straight Leg Calf Raise
2
12 reps
RPE 8
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
RPE 7
2
Underhand Lat Pulldown
3
12 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
RPE 7
2
Underhand Lat Pulldown
3
12 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
RPE 7
2
Underhand Lat Pulldown
3
12 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
RPE 7
2
Underhand Lat Pulldown
3
12 reps
RPE 7
3
Dip (Bodyweight)
3
12 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
6 reps
RPE 7
2
Underhand Lat Pulldown
2
12 reps
RPE 7
3
Dip (Bodyweight)
2
12 reps
RPE 7
4
Chest Supported Row (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
Face Pull
2
12 reps
RPE 8
7
Preacher Curl (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
6 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
6 reps
RPE 7
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 7
4
Lying Leg Curl
2
12 reps
RPE 8
5
Straight Leg Calf Raise
2
12 reps
RPE 8
6
Hanging Leg Raise
2
12 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Pec Deck (Machine)
3 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
7
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 3
1
Overhead Press (Dumbbell)
3 Sets
6 Reps
@7
2
Underhand Lat Pulldown
3 Sets
12 Reps
@7
3
Dip (Bodyweight)
3 Sets
12 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
7
Preacher Curl (Barbell)
3 Sets
12 Reps
@8
Day 4
1
Clean Deadlift
3 Sets
6 Reps
@7
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@7
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Straight Leg Calf Raise
3 Sets
12 Reps
@8
6
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@7
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Straight Leg Calf Raise
3 Sets
12 Reps
@8
6
Hanging Leg Raise
3 Sets
12 Reps
@8