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JACK3D Aesthetics
All LevelsFree

JACK3D Aesthetics

Mainly for aesthetics May include neck and abs training in off days or in any day according to your convenience for maximum aesthetics.

Tren B.
Tren B.· Apr 2026
iOS & Android

Overview

Length
1 week
Days / week
4 days
Level
Intermediate, Beginner, Advanced
Goal
Muscle
Equipment
Full Gym
Session length
60 min
This is a program which targets specifically the aesthetic muscles. You can train neck and abs in off days if you want or maybe add with any day according to your convenience. Also every workout has only 2 sets, but not some pussy sets. These are hard sets which should be taken to failure or near. May exclude big lifts like squats or bench to be taken to failure. Do reps according to your choice but ideally 4 to 15. May try going above 20 on leg day on some movements like the extension or leg curls which will make your legs fuckin burn.

Who it's for

Athletes of all experience levels
Athletes focused on building muscle size
Athletes who can train 4 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Upper Back
13.2%
Triceps
12.2%
Chest
10.2%
Biceps
10.2%
Front Delts
9.1%
Lats
9.1%
Middle Delts
6.1%
Quadriceps
6.1%
Hamstrings
6.1%
Glutes
4.1%
Rear Delts
4.1%
Forearms
3.6%
Abs
2%
Calves
2%
Adductors
1%
Lower Back
1%
Week 1 Workouts
#ExerciseSetsReps
1Incline Bench Press (Dumbbell)20 reps
2Barbell Row20 reps
3Pec Deck (Machine)20 reps
4Lat Pulldown20 reps
5Preacher Curl (Dumbbell)20 reps
6Overhead Tricep Extension (Cable)20 reps
#ExerciseSetsReps
1Squat (Barbell)20 reps
2Seated Hamstring Curl20 reps
3Leg Extension20 reps
4Romanian Deadlift (Barbell)20 reps
5Standing Calf Raise20 reps
6Lateral Raise (Dumbbell)20 reps
#ExerciseSetsReps
1Bench Press (Dumbbell)20 reps
2Incline Bench Press (Smith Machine)20 reps
3Lat Pulldown (Neutral Grip)20 reps
4Chest Supported Row (Machine)20 reps
5Standing Pullover (Cable)20 reps
6Shrug (Dumbbell)20 reps
#ExerciseSetsReps
1Incline Curl (Dumbbell)20 reps
2Tricep Rope Push Down (Cable)20 reps
3Hammer Curl (Dumbbell)10 reps
4Overhead Tricep Extension (Cable)20 reps
5Lateral Raise (Cable)20 reps
6Reverse Pec Deck20 reps
7Reverse Bicep Curl (EZ Bar)20 reps

Common questions

Yes, JACK3D Aesthetics is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

JACK3D Aesthetics is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

JACK3D Aesthetics is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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