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Jacked Decathlete Phase 3

by Ferris B.
5.0
(1 rating)

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 19, 2025 05:57

Summary

Elevate your performance with the Jacked Decathlete Phase 3 program, an 8-week journey designed for serious lifters. Committing to four days a week, you'll focus on building explosive upper and lower body strength through a carefully crafted blend of barbell and dumbbell exercises. Each session targets key muscle groups with high-intensity lifts like the Trap Bar Deadlift and Bench Press, ensuring you maximize your gains while honing your athleticism. Get ready to push your limits and redefine your strength!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Upper Back
11.2%
Glutes
9.8%
Hamstrings
7.6%
Lats
7%
Biceps
6.4%
Front Delts
5.7%
Chest
5.2%
Abs
4.6%
Middle Delts
4.5%
Rear Delts
4.5%
Triceps
4.5%
Forearms
3.9%
Lower Back
3.4%
Calves
3%
Other
2.2%
Olympic
2.2%
Adductors
1.8%
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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