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Jared’s training

by Jared

Program Description

Get stronger

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 09, 2024 12:34
  • Last Edited
    Oct 09, 2024 12:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
5
8 reps
RPE 6.5
4
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Barbell Row
3
10 reps
RPE 6.5
3
Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
5 Sets
8 Reps
@6.5
4
Squat (Bodyweight)
4 Sets
8 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@6.5
2
Barbell Row
3 Sets
10 Reps
@6.5
3
Deadlift (Barbell)
3 Sets
8 Reps
@6.5
4
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
5 Sets
8 Reps
@6.5
4
Squat (Bodyweight)
4 Sets
8 Reps
@6.5
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@6.5
2
Barbell Row
3 Sets
10 Reps
@6.5
3
Deadlift (Barbell)
3 Sets
8 Reps
@6.5
4
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5