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Jacked Decathlete Phase 3

by Ferris B.

Program Description

This is a post bulk program to help shed pounds and save muscle.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 18, 2025 06:34
  • Last Edited
    Aug 18, 2025 07:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 (Barbell)
4
5 reps
RPE 9
2
Chin-Up (Weighted)
4
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Chin-Up (Weighted)
4
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Chin-Up (Weighted)
4
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Chin-Up (Weighted)
4
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Chin-Up (Weighted)
4
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Chin-Up (Weighted)
4
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Chin-Up (Weighted)
4
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Chin-Up (Weighted)
4
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Plank with Shoulder Taps
3
40 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Plank with Shoulder Taps
3
40 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Plank with Shoulder Taps
3
40 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Plank with Shoulder Taps
3
40 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Plank with Shoulder Taps
3
40 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Plank with Shoulder Taps
3
40 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Plank with Shoulder Taps
3
40 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Plank with Shoulder Taps
3
40 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 8
1B
Box Jump
3
5 reps
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Med Ball Chest Pass
4
5 reps
RPE 7
4
Shuttle Sprint
6
0.33 mins
RPE 10
5
Sled Push
6
0.33 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 8
1B
Box Jump
3
5 reps
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Med Ball Chest Pass
4
5 reps
RPE 7
4
Shuttle Sprint
6
0.33 mins
RPE 10
5
Sled Push
6
0.33 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 8
1B
Box Jump
3
5 reps
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Med Ball Chest Pass
4
5 reps
RPE 7
4
Shuttle Sprint
6
0.33 mins
RPE 10
5
Sled Push
6
0.33 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 8
1B
Box Jump
3
5 reps
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Med Ball Chest Pass
4
5 reps
RPE 7
4
Shuttle Sprint
6
0.33 mins
RPE 10
5
Sled Push
6
0.33 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 8
1B
Box Jump
3
5 reps
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Med Ball Chest Pass
4
5 reps
RPE 7
4
Shuttle Sprint
6
0.33 mins
RPE 10
5
Sled Push
6
0.33 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 8
1B
Box Jump
3
5 reps
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Med Ball Chest Pass
4
5 reps
RPE 7
4
Shuttle Sprint
6
0.33 mins
RPE 10
5
Sled Push
6
0.33 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 8
1B
Box Jump
3
5 reps
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Med Ball Chest Pass
4
5 reps
RPE 7
4
Shuttle Sprint
6
0.33 mins
RPE 10
5
Sled Push
6
0.33 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 8
1B
Box Jump
3
5 reps
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Med Ball Chest Pass
4
5 reps
RPE 7
4
Shuttle Sprint
6
0.33 mins
RPE 10
5
Sled Push
6
0.33 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Chin-Up (Weighted)
4 Sets
5-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
6
Face Pull
3 Sets
15 Reps
@7
Day 2
1
Trap Bar Deadlift
4 Sets
4-6 Reps
@9
2
Front Squat (Barbell)
3 Sets
6-8 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
4
Seated Hamstring Curl
3 Sets
12 Reps
@7
5
Standing Calf Raise
4 Sets
15 Reps
@7
6
Plank with Shoulder Taps
3 Sets
40 Reps
@7
Day 3
1A
Squat (Barbell)
3 Sets
3 Reps
@8
1B
Box Jump
3 Sets
5 Reps
@8
2
Power Clean
3 Sets
3 Reps
@8
3
Med Ball Chest Pass
4 Sets
5 Reps
@7
4
Shuttle Sprint
6 Sets
0.33 mins
@10
5
Sled Push
6 Sets
0.33 mins
@10
Day 4
1
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@8
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@7
6
Farmer's Walk (Weighted)
4 Sets
40 Reps
@8