JX3 tier 3
Tier three of JX3
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 4 | 10–15 reps | @8 |
| 2 | Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 3 | Incline Chest Press (Machine) | 3 | 8–12 reps | @8 |
| 4 | Pec Deck (Machine) | 2 | 10–15 reps | @8 |
| 5 | Reverse Pec Deck | 3 | 12–20 reps | @8 |
| 6 | Tricep Pushdown (Cable) | 4 | 12–20 reps | @8 |
| 7 | Abs Crunch (Bodyweight) | 4 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8–12 reps | @8 |
| 2 | High Row | 2 | 8–12 reps | @8 |
| 3 | Seated Row (Cable) | 3 | 10–15 reps | @8 |
| 4 | Rear Delt Row | 2 | 12–20 reps | @8 |
| 5 | Preacher Curl (Dumbbell) | 3 | 10–15 reps | @8 |
| 6 | Hammer Curl (Cable) | 3 | 10–15 reps | @8 |
| 7 | Reverse Wrist Curl (Dumbbell) | 2 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 4 | 8–12 reps | @8 |
| 2 | Squat (Barbell) | 2 | 8–12 reps | @8 |
| 3 | Leg Press (45 Degrees) | 3 | 12–20 reps | @8 |
| 4 | Hip Adductor (Machine) | 2 | 10–15 reps | @8 |
| 5 | Leg Extension | 3 | 10–15 reps | @8 |
| 6 | Standing Calf Raise | 4 | 12–16 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 4 | 10–15 reps | @8 |
| 2 | Shoulder Press (Plate Loaded) | 3 | 8–12 reps | @8 |
| 3 | Close Grip Bench Press (Smith Machine) | 3 | 8–12 reps | @8 |
| 4 | Rear Delt Fly (Cable) | 3 | 10–15 reps | @8 |
| 5 | Chest Fly (Cable) | 3 | 10–15 reps | @8 |
| 6 | Overhead Tricep Extension (Cable) | 4 | 10–15 reps | @8 |
| 7 | Abs Crunch (Bodyweight) | 4 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 3 | 10–15 reps | @8 |
| 2 | T-Bar Row | 3 | 8–12 reps | @8 |
| 3 | Single Arm Row (Cable) | 2 | 8–12 reps | @8 |
| 4 | Lat Pulldown | 2 | 12–20 reps | @8 |
| 5 | Bicep Curl (Cable) | 3 | 10–15 reps | @8 |
| 6 | Hammer Curl (Dumbbell) | 3 | 10–15 reps | @8 |
| 7 | Wrist Curls | 2 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 4 | 8–12 reps | @8 |
| 2 | Romanian Deadlift (Barbell) | 2 | 8–12 reps | @8 |
| 3 | Single Leg Press | 3 | 10–15 reps | @8 |
| 4 | Hip Adductor (Machine) | 3 | 10–15 reps | @8 |
| 5 | Standing Calf Raise | 4 | 6–10 reps | — |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, JX3 tier 3 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 90 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.
JX3 tier 3 is structured around 6 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
JX3 tier 3 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.
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