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BoostcampPNG

Juicy (Strength & Size)

by John P.

Program Description

Athletic muscle Upper, lower, upper, full.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Olympic Weightlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 05, 2023 06:16
  • Last Edited
    Feb 13, 2025 08:15
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Dumbbell Scull Crusher
3
12-15 reps
RPE 9.5
5B
Bicep Curl (Cable)
3
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
83%
2
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Dumbbell Scull Crusher
3
12-15 reps
RPE 9.5
5B
Bicep Curl (Cable)
3
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Dumbbell Scull Crusher
3
12-15 reps
RPE 9.5
5B
Bicep Curl (Cable)
3
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
90%
85%
2
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Dumbbell Scull Crusher
3
12-15 reps
RPE 9.5
5B
Bicep Curl (Cable)
3
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
93%
87%
2
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Dumbbell Scull Crusher
3
12-15 reps
RPE 9.5
5B
Bicep Curl (Cable)
3
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
87%
2
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Dumbbell Scull Crusher
3
12-15 reps
RPE 9.5
5B
Bicep Curl (Cable)
3
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2 reps
2 reps
1 reps
1 reps
1 reps
75%
80%
87%
94%
100%
2
Chin-Up (Weighted)
3
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6
5A
Dumbbell Scull Crusher
3
12-15 reps
RPE 9.5
5B
Bicep Curl (Cable)
3
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
50%
2
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Dumbbell Scull Crusher
3
12-15 reps
RPE 9.5
5B
Bicep Curl (Cable)
3
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Leg Press
3
12-15 reps
RPE 8.5
3
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
4
Leg Extension
2
15-20 reps
RPE 8.5
5
Standing Calf Raise
2
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
82%
2
Leg Press
3
12-15 reps
RPE 8.5
3
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
4
Leg Extension
2
15-20 reps
RPE 8.5
5
Standing Calf Raise
2
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
2 reps
85%
85%
2
Leg Press
3
12-15 reps
RPE 8.5
3
Leg Extension
3
15-20 reps
RPE 8.5
4
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5
Standing Calf Raise
2
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Leg Press
3
12-15 reps
RPE 8.5
3
Leg Extension
3
15-20 reps
RPE 8.5
4
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5
Standing Calf Raise
2
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1 reps
3 reps
2 reps
93%
87%
87%
2
Leg Press
3
12-15 reps
RPE 8.5
3
Leg Extension
3
15-20 reps
RPE 8.5
4
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5
Standing Calf Raise
2
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
95%
87%
2
Leg Press
3
12-15 reps
RPE 8.5
3
Leg Extension
3
15-20 reps
RPE 8.5
4
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5
Standing Calf Raise
2
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
80%
85%
96%
100%
2
Leg Press
3
12-15 reps
RPE 8.5
3
Leg Extension
3
15-20 reps
RPE 8.5
4
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5
Standing Calf Raise
2
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
50%
2
Leg Press
3
12-15 reps
RPE 8.5
3
Leg Extension
3
15-20 reps
RPE 8.5
4
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5
Standing Calf Raise
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4-7 reps
RPE 9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
5
10-15 reps
RPE 9
6A
Tricep Kickback
3
9-12 reps
RPE 9
6B
Hammer Curl
3
9-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4-7 reps
RPE 9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
5
10-15 reps
RPE 9
6A
Tricep Kickback
3
9-12 reps
RPE 9
6B
Hammer Curl
3
9-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4-7 reps
RPE 9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
5
10-15 reps
RPE 9
6A
Tricep Kickback
3
9-12 reps
RPE 9
6B
Hammer Curl
3
9-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4-7 reps
RPE 9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
5
10-15 reps
RPE 9
6A
Tricep Kickback
3
9-12 reps
RPE 9
6B
Hammer Curl
3
9-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4-7 reps
RPE 9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
5
10-15 reps
RPE 9
6A
Tricep Kickback
3
9-12 reps
RPE 9
6B
Hammer Curl
3
9-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4-7 reps
RPE 9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
5
10-15 reps
RPE 9
6A
Tricep Kickback
3
9-12 reps
RPE 9
6B
Hammer Curl
3
9-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4-7 reps
RPE 9.5
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
5
10-15 reps
RPE 9
6A
Tricep Kickback
3
9-12 reps
RPE 9
6B
Hammer Curl
3
9-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4-7 reps
3-5 reps
2-3 reps
1-1 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 6
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 6
4
Seated Row (Cable)
3
10-15 reps
RPE 6
5A
Tricep Kickback
3
9-12 reps
RPE 9
5B
Hammer Curl
3
9-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
60%
2
Deadlift (Barbell)
1
3
1 reps
3 reps
83%
60%
3
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 8.5
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
6
Face Pull
2
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
65%
2
Clean (Barbell)
4
3 reps
70%
3
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6
Face Pull
2
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
70%
2
Deadlift (Barbell)
1
3
1 reps
3 reps
85%
70%
3
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 8.5
4
Preacher Curl (Dumbbell)
2
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8.5
6
Face Pull
2
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
75%
2
Clean (Barbell)
4
3 reps
75%
3
Lateral Raise (Dumbbell)
2
20-25 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
6
Face Pull
2
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
2 reps
80%
2
Deadlift (Barbell)
1
3
1 reps
3 reps
90%
80%
3
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 8.5
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
6
Face Pull
2
20-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
2 reps
85%
2
Clean (Barbell)
5
2 reps
85%
3
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
6
Face Pull
2
20-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
2
1
1 reps
3 reps
90%
75%
2
Deadlift (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
80%
87%
95%
100%
3
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 8.5
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
6
Face Pull
2
20-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
100%
2
Clean (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
100%
3
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 6.5
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 6.5
6
Face Pull
2
20-25 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Leg Press
3 Sets
12-15 Reps
@8.5
3
Seated Hamstring Curl
3 Sets
8-12 Reps
@8.5
4
Leg Extension
2 Sets
15-20 Reps
@8.5
5
Standing Calf Raise
2 Sets
15-20 Reps
@8.5
Day 4
1
Snatch (Barbell)
3 Sets
3 Reps
60%
2
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
83%
60%
3
Lateral Raise (Dumbbell)
3 Sets
20-25 Reps
@8.5
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9.5
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8.5
6
Face Pull
2 Sets
20-25 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
80%
2
Chin-Up (Weighted)
3 Sets
6-8 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
5A
Dumbbell Scull Crusher
3 Sets
12-15 Reps
@9.5
5B
Bicep Curl (Cable)
3 Sets
6-10 Reps
@9.5
Day 3
1
Military Press (Barbell)
4 Sets
4-7 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
5 Sets
10-15 Reps
@9
6A
Tricep Kickback
3 Sets
9-12 Reps
@9
6B
Hammer Curl
3 Sets
9-12 Reps
@9