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Jensen Ackles Soldier Boy Workout

by Chris M.
1 athletes joined

Program Description

Look like Soldier Boy. Heavy on the traps shoulders and legs.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 18, 2024 08:05
  • Last Edited
    Dec 01, 2024 05:59
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6.5
3
Farmer's Walk (Weighted)
4
60 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Seated Row (Cable)
4
15 reps
RPE 6.5
5
Shrug (Dumbbell)
4
25 reps
RPE 7
6
Hammer Curl
4
8 reps
RPE 6.5
Week 1
1 / 8 Weeks
Day 2
1
Hip Thrust (Machine)
4 Sets
8 Reps
@6.5
2
Lat Pulldown
4 Sets
12 Reps
@6.5
3
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@6.5
4
Seated Row (Cable)
4 Sets
15 Reps
@6.5
5
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@6.5
Day 1
1
Squat (Barbell)
5 Sets
8 Reps
@6.5
2
Seated Overhead Press (Dumbbell)
4 Sets
15 Reps
@6.5
3
Farmer's Walk (Weighted)
4 Sets
60 Reps
@7
4
Bench Press (Dumbbell)
4 Sets
8 Reps
@6.5
5A
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@6.5
Day 3
1
Squat (Barbell)
4 Sets
12 Reps
@6.5
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
12 Reps
@6.5
3
Farmer's Walk (Weighted)
4 Sets
60 Reps
@7
4
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
15 Reps
@6.5
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7
2
Lat Pulldown
4 Sets
8 Reps
@6.5
3
Seated Hamstring Curl
4 Sets
12 Reps
@6.5
4
Seated Row (Cable)
4 Sets
15 Reps
@6.5
5
Shrug (Dumbbell)
4 Sets
25 Reps
@7
6
Hammer Curl
4 Sets
8 Reps
@6.5