Jacked Decathlete Phase 3

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!

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Chin-Up (Weighted)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Face Pull

Upper Strength

Trap Bar Deadlift

Front Squat (Barbell)

Walking Lunge (Dumbbell)

Seated Hamstring Curl

Standing Calf Raise

Plank with Shoulder Taps

Lower Strength

Power Clean

Med Ball Chest Pass

Shuttle Sprint 

Sled Push

Athlete Day 

Chest Supported Row (Dumbbell)

Pull-Up (Weighted)

Incline Curl (Dumbbell)

Bicep Curl (Barbell)

Rear Delt Fly (Dumbbell)

Farmer's Walk (Weighted)

Pull Hypertrophy & Density

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