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Jack Of All Trades (J.A.T)

by Atay Rar

Program Description

Its main purpose is to make you strong in the big 3 while also building strength which applies to real life situations as is and also building some stamina and flexibility Its heavily influenced from 5/3/1 but added some isolation excercises,accessories and stamina circuits I made it because I wanted all of these things but I also did not want to live in the gym, so each day is for approx. 1.5 hours. You can do this program both while cutting and bulking just adjust the volume if you are cutting This program is made for novice and intermediate considering Im one of them. Consistency is key

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 14, 2025 06:37
  • Last Edited
    Mar 14, 2025 01:21

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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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5-5 reps
5-5 reps
5-
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Cable Low Row
4
10 reps
-
6
Battle Ropes
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Cable Low Row
4
10 reps
-
6
Battle Ropes
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5-5 reps
3-5 reps
1-
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Cable Low Row
4
10 reps
-
6
Battle Ropes
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5-5 reps
5-5 reps
5-
40%
50%
60%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Cable Low Row
4
10 reps
-
6
Battle Ropes
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Zercher Deadlift
3
6 reps
50%
4
Lateral Raise (Cable)
3
10 reps
-
5
Cable Crunch
4
10 reps
-
6
Kettlebell Swing
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Zercher Deadlift
3
6 reps
50%
4
Lateral Raise (Cable)
3
10 reps
-
5
Cable Crunch
4
10 reps
-
6
Kettlebell Swing
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5-5 reps
3-5 reps
1-
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Zercher Deadlift
3
6 reps
50%
4
Lateral Raise (Cable)
3
10 reps
-
5
Cable Crunch
4
10 reps
-
6
Kettlebell Swing
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5-5 reps
5-5 reps
5-5 reps
40%
50%
60%
2
Deadlift (Barbell)
5
10 reps
50%
3
Zercher Deadlift
3
6 reps
50%
4
Lateral Raise (Cable)
3
10 reps
-
5
Cable Crunch
4
10 reps
-
6
Kettlebell Swing
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-5 reps
5-5 reps
5-
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
-
4
Kroc Row
3
15-20 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Prowler Push
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
-
4
Kroc Row
3
15-20 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Prowler Push
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-5 reps
3-5 reps
1-
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
-
4
Kroc Row
3
15-20 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Prowler Push
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-5 reps
5-5 reps
5-
40%
50%
60%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
-
4
Kroc Row
3
15-20 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Prowler Push
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
5-5 reps
5-
65%
75%
85%
2
Front Squat (Barbell)
5
10 reps
50%
3
Leg Extension
3
AMRAP
-
4
Hip Adductor (Machine)
4
10 reps
-
5
Hip Abductor (Machine)
4
10 reps
-
6
Cable Crunch
5
10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-
70%
80%
90%
2
Front Squat (Barbell)
5
10 reps
50%
3
Leg Extension
3
AMRAP
-
4
Hip Adductor (Machine)
4
10 reps
-
5
Hip Abductor (Machine)
4
10 reps
-
6
Cable Crunch
5
10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
3-5 reps
1-
75%
85%
95%
2
Front Squat (Barbell)
5
10 reps
50%
3
Leg Extension
3
AMRAP
-
4
Hip Adductor (Machine)
4
10 reps
-
5
Hip Abductor (Machine)
4
10 reps
-
6
Cable Crunch
5
10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
5-5 reps
5-
40%
50%
60%
2
Front Squat (Barbell)
5
10 reps
50%
3
Leg Extension
3
AMRAP
-
4
Hip Adductor (Machine)
4
10 reps
-
5
Hip Abductor (Machine)
4
10 reps
-
6
Cable Crunch
5
10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
AMRAP
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
4
10 reps
-
6
Shrug (Barbell)
3
10 reps
-
7
Kettlebell Clean & Press
3
5 reps
-
8
Farmer's Walk (Weighted)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
AMRAP
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
4
10 reps
-
6
Shrug (Barbell)
3
10 reps
-
7
Kettlebell Clean & Press
3
5 reps
-
8
Farmer's Walk (Weighted)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
AMRAP
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
4
10 reps
-
6
Shrug (Barbell)
3
10 reps
-
7
Kettlebell Clean & Press
3
5 reps
-
8
Farmer's Walk (Weighted)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
AMRAP
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
4
10 reps
-
6
Shrug (Barbell)
3
10 reps
-
7
Kettlebell Clean & Press
3
5 reps
-
8
Farmer's Walk (Weighted)
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2
1 mins
1 mins
100%
50%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2
1 mins
1 mins
100%
50%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2
1 mins
1 mins
100%
50%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2
1 mins
1 mins
100%
50%
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Zercher Deadlift
3 Sets
6 Reps
50%
4
Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Cable Crunch
4 Sets
10 Reps
-
6
Kettlebell Swing
4 Sets
15 Reps
-
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5-5 Reps
5-5 Reps
5-
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Cable Low Row
4 Sets
10 Reps
-
6
Battle Ropes
3 Sets
30 secs
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-5 Reps
5-5 Reps
5-
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
-
4
Kroc Row
3 Sets
15-20 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
6
Prowler Push
4 Sets
1 mins
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-5 Reps
5-5 Reps
5-
65%
75%
85%
2
Front Squat (Barbell)
5 Sets
10 Reps
50%
3
Leg Extension
3 Sets
AMRAP
-
4
Hip Adductor (Machine)
4 Sets
10 Reps
-
5
Hip Abductor (Machine)
4 Sets
10 Reps
-
6
Cable Crunch
5 Sets
10 Reps
-
7
Lateral Raise (Cable)
3 Sets
10 Reps
-
Day 5
1
Seated Hamstring Curl
3 Sets
AMRAP
-
2
Preacher Curl (Barbell)
3 Sets
10 Reps
-
3
Hammer Curl
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
-
6
Shrug (Barbell)
3 Sets
10 Reps
-
7
Kettlebell Clean & Press
3 Sets
5 Reps
-
8
Farmer's Walk (Weighted)
3 Sets
1 Reps
-
Day 6
1
Sprint
2 Sets
2 Sets
1 mins
1 mins
100%
50%