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Jacked and tan 3.0

by Julius Hjernø
1 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 20, 2026 10:37
  • Last Edited
    Feb 20, 2026 01:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Front Delts
14.7%
Chest
11.4%
Quadriceps
10.6%
Upper Back
9.8%
Lats
9.8%
Biceps
7.3%
Hamstrings
6.9%
Glutes
6.1%
Middle Delts
3.3%
Abductors
2%
Adductors
2%
Forearms
1.2%
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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 (Close Grip)
5
3-6 reps
RPE 9
2
Seal Row
4
6-12 reps
RPE 9
3
Dip (Weighted)
4
4-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 9
6
Leg Curl
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
4
10 reps
-
4
Leg Press
5
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Reverse Lunge (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seal Row
4
6-12 reps
RPE 9
3
Dip (Weighted)
4
4-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 9
6
Leg Curl
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
4
10 reps
-
4
Leg Press
5
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Reverse Lunge (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seal Row
4
6-12 reps
RPE 9
3
Dip (Weighted)
4
4-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 9
6
Leg Curl
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
4
10 reps
-
4
Leg Press
5
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Reverse Lunge (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seal Row
4
6-12 reps
RPE 9
3
Dip (Weighted)
4
4-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 9
6
Leg Curl
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
4
10 reps
-
4
Leg Press
5
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Reverse Lunge (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
4
10 reps
-
4
Leg Press
5
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Reverse Lunge (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seal Row
4
6-12 reps
RPE 9
3
Dip (Weighted)
4
4-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 9
6
Leg Curl
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
4
10 reps
-
4
Leg Press
5
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Reverse Lunge (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seal Row
4
6-12 reps
RPE 9
3
Dip (Weighted)
4
4-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 9
6
Leg Curl
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
4
10 reps
-
4
Leg Press
5
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Reverse Lunge (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seal Row
4
6-12 reps
RPE 9
3
Dip (Weighted)
4
4-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 9
6
Leg Curl
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
4
10 reps
-
4
Leg Press
5
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Reverse Lunge (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seal Row
4
6-12 reps
RPE 9
3
Dip (Weighted)
4
4-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 9
6
Leg Curl
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seal Row
4
6-12 reps
RPE 9
3
Dip (Weighted)
4
4-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 9
6
Leg Curl
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
4
10 reps
-
4
Leg Press
5
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Reverse Lunge (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seal Row
4
6-12 reps
RPE 9
3
Dip (Weighted)
4
4-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 9
6
Leg Curl
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
4
10 reps
-
4
Leg Press
5
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Reverse Lunge (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seal Row
4
6-12 reps
RPE 9
3
Dip (Weighted)
4
4-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 9
6
Leg Curl
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
4
10 reps
-
4
Leg Press
5
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Reverse Lunge (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seal Row
4
6-12 reps
RPE 9
3
Dip (Weighted)
4
4-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 9
6
Leg Curl
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
4
10 reps
-
4
Leg Press
5
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Reverse Lunge (Dumbbell)
5
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
@9
@9
@9
@9
@9
2
Seal Row
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@9
@9
@9
@9
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
4-12 Reps
4-12 Reps
4-12 Reps
4-12 Reps
@9
@9
@9
@9
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
5
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
Leg Curl
1 Set
10 Reps
@9
Day 2
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
@9
@9
@9
@9
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
Day 3
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
@9
@9
@9
@9
@9
2
Seal Row
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@9
@9
@9
@9
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
4-12 Reps
4-12 Reps
4-12 Reps
4-12 Reps
@9
@9
@9
@9
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
5
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
Leg Curl
1 Set
10 Reps
@9