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JA Strength (1)

by Jake A.

Program Description

Strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 14, 2024 07:43
  • Last Edited
    Dec 16, 2024 06:35

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
70%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
70%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
70%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
70%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4
3 reps
3 reps
80%
70%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4
3 reps
3 reps
80%
70%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4
3 reps
3 reps
80%
70%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4
3 reps
3 reps
80%
70%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2 reps
90%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2 reps
90%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2 reps
90%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2 reps
90%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
70%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
70%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
70%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
70%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
80%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
80%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
80%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
80%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
2 reps
3 reps
90%
90%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
2 reps
3 reps
90%
90%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
2 reps
3 reps
90%
90%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
2 reps
3 reps
90%
90%
2
Leg Press
5
10 reps
-
3
Leg Extension
3
10 reps
-
4
Decline Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Upright Row (Barbell)
3
8 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Seated Dumbbell Curl
3
8 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Skull Crusher
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Incline Tricep Extension (Dumbbell)
4
10 reps
-
7
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
70%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
70%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
70%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
70%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
80%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
80%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
80%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
80%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
90%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
90%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
90%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
90%
2
Single Arm Row (Dumbbell)
5
10 reps
-
3
Lat Pulldown
3
8 reps
-
4
Hanging Leg Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
6 Sets
4 Reps
70%
2
Bench Press (Dumbbell)
5 Sets
10 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Hanging Leg Raise
3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
6 Sets
4 Reps
70%
2
Leg Press
5 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Decline Crunch
3 Sets
15 Reps
-
Day 3
1
Military Press (Barbell)
3 Sets
8 Reps
-
2
Upright Row (Barbell)
3 Sets
8 Reps
-
3
Upright Row (Dumbbell)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
Day 4
1
Bicep Curl (Barbell)
3 Sets
8 Reps
-
2
Seated Dumbbell Curl
3 Sets
8 Reps
-
3
Preacher Curl (Barbell)
3 Sets
10 Reps
-
4
Skull Crusher
4 Sets
8 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
6
Incline Tricep Extension (Dumbbell)
4 Sets
10 Reps
-
7
Decline Crunch
3 Sets
15 Reps
-
Day 5
1
Deadlift (Barbell)
6 Sets
4 Reps
70%
2
Single Arm Row (Dumbbell)
5 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Hanging Leg Raise
3 Sets
15 Reps
-