Jack's three day program

by Maximus K.
1 athletes joined

Program Description

Make Jack jacked

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 17, 2024 08:59
  • Last Edited
    Jun 18, 2025 10:53

Summary

Jack's three-day program is an intense 8-week training plan designed to maximize your strength and muscle gains. With a focus on compound movements and targeted isolation exercises, this program efficiently fits into your week, allowing you to train three times while still having time for recovery. Each session is carefully structured to challenge your body, featuring exercises like the Bench Press, Lat Pulldown, and Bicep Curl, ensuring a comprehensive approach to building upper body strength. Get ready to push your limits and see significant progress!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Lateral Raise (Cable)
3
RPE 9
3
Incline Bench Press (Dumbbell)
3
RPE 9
4
Leg Raise (Captain's Chair)
2
RPE 9
5
Overhead Tricep Extension (Cable)
2
RPE 9
6
Tricep Pushdown (Cable)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Lateral Raise (Cable)
3
RPE 9
3
Incline Bench Press (Dumbbell)
3
RPE 9
4
Leg Raise (Captain's Chair)
2
RPE 9
5
Overhead Tricep Extension (Cable)
2
RPE 9
6
Tricep Pushdown (Cable)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Lateral Raise (Cable)
3
RPE 9
3
Incline Bench Press (Dumbbell)
3
RPE 9
4
Leg Raise (Captain's Chair)
2
RPE 9
5
Overhead Tricep Extension (Cable)
2
RPE 9
6
Tricep Pushdown (Cable)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Lateral Raise (Cable)
3
RPE 9
3
Incline Bench Press (Dumbbell)
3
RPE 9
4
Leg Raise (Captain's Chair)
2
RPE 9
5
Overhead Tricep Extension (Cable)
2
RPE 9
6
Tricep Pushdown (Cable)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Lateral Raise (Cable)
3
RPE 9
3
Incline Bench Press (Dumbbell)
3
RPE 9
4
Leg Raise (Captain's Chair)
2
RPE 9
5
Overhead Tricep Extension (Cable)
2
RPE 9
6
Tricep Pushdown (Cable)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Lateral Raise (Cable)
3
RPE 9
3
Incline Bench Press (Dumbbell)
3
RPE 9
4
Leg Raise (Captain's Chair)
2
RPE 9
5
Overhead Tricep Extension (Cable)
2
RPE 9
6
Tricep Pushdown (Cable)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Lateral Raise (Cable)
3
RPE 9
3
Incline Bench Press (Dumbbell)
3
RPE 9
4
Leg Raise (Captain's Chair)
2
RPE 9
5
Overhead Tricep Extension (Cable)
2
RPE 9
6
Tricep Pushdown (Cable)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Lateral Raise (Cable)
3
RPE 9
3
Incline Bench Press (Dumbbell)
3
RPE 9
4
Leg Raise (Captain's Chair)
2
RPE 9
5
Overhead Tricep Extension (Cable)
2
RPE 9
6
Tricep Pushdown (Cable)
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
RPE 9
2
Cable Low Row
3
RPE 9
3
Lat Pulldown
3
RPE 9
4
Rear Delt Fly (Cable)
3
RPE 9
5
Bicep Curl (Dumbbell)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
RPE 9
2
Cable Low Row
3
RPE 9
3
Lat Pulldown
3
RPE 9
4
Rear Delt Fly (Cable)
3
RPE 9
5
Bicep Curl (Dumbbell)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
RPE 9
2
Cable Low Row
3
RPE 9
3
Lat Pulldown
3
RPE 9
4
Rear Delt Fly (Cable)
3
RPE 9
5
Bicep Curl (Dumbbell)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
RPE 9
2
Cable Low Row
3
RPE 9
3
Lat Pulldown
3
RPE 9
4
Rear Delt Fly (Cable)
3
RPE 9
5
Bicep Curl (Dumbbell)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
RPE 9
2
Cable Low Row
3
RPE 9
3
Lat Pulldown
3
RPE 9
4
Rear Delt Fly (Cable)
3
RPE 9
5
Bicep Curl (Dumbbell)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
RPE 9
2
Cable Low Row
3
RPE 9
3
Lat Pulldown
3
RPE 9
4
Rear Delt Fly (Cable)
3
RPE 9
5
Bicep Curl (Dumbbell)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
RPE 9
2
Cable Low Row
3
RPE 9
3
Lat Pulldown
3
RPE 9
4
Rear Delt Fly (Cable)
3
RPE 9
5
Bicep Curl (Dumbbell)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
RPE 9
2
Cable Low Row
3
RPE 9
3
Lat Pulldown
3
RPE 9
4
Rear Delt Fly (Cable)
3
RPE 9
5
Bicep Curl (Dumbbell)
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Calf Raise (Leg Press)
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Calf Raise (Leg Press)
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Calf Raise (Leg Press)
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Calf Raise (Leg Press)
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Calf Raise (Leg Press)
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Calf Raise (Leg Press)
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Calf Raise (Leg Press)
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Calf Raise (Leg Press)
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hammer Curl
3
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
@9
2
Lateral Raise (Cable)
3 Sets
@9
3
Incline Bench Press (Dumbbell)
3 Sets
@9
4
Leg Raise (Captain's Chair)
2 Sets
@9
5
Overhead Tricep Extension (Cable)
2 Sets
@9
6
Tricep Pushdown (Cable)
2 Sets
@9
Day 2
1
Back Extension (Weighted)
3 Sets
@9
2
Cable Low Row
3 Sets
@9
3
Lat Pulldown
3 Sets
@9
4
Rear Delt Fly (Cable)
3 Sets
@9
5
Bicep Curl (Dumbbell)
3 Sets
@9
Day 3
1
Hack Squat
3 Sets
-
2
Calf Raise (Leg Press)
3 Sets
-
3
Leg Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Hammer Curl
3 Sets
-