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Jack's three day program 2

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
    Mar 07, 2025 03:48
  • Last Edited
    Jun 18, 2025 08:02

Summary

Jack's Three Day Program 2 is an intense 8-week training regimen designed for those ready to elevate their strength and physique. With three focused sessions each week, you'll engage in a variety of exercises targeting major muscle groups, including barbell bench presses, cable rows, and overhead tricep extensions. This program is perfect for users looking to build muscle and increase their overall fitness level in a structured, effective manner. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.6%
Triceps
9.4%
Front Delts
8.8%
Upper Back
8.8%
Chest
8.3%
Lats
8.3%
Middle Delts
8%
Glutes
5.5%
Rear Delts
5%
Lower Back
4.1%
Calves
4.1%
Hamstrings
4.1%
Quadriceps
4.1%
Abs
2.8%
Abductors
2.8%
Adductors
2.8%
Forearms
1.7%
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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
Seated Shoulder Press (Dumbbell)
2
-
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
Seated Shoulder Press (Dumbbell)
2
-
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
Seated Shoulder Press (Dumbbell)
2
-
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
Seated Shoulder Press (Dumbbell)
2
-
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
Seated Shoulder Press (Dumbbell)
2
-
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
Seated Shoulder Press (Dumbbell)
2
-
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
Seated Shoulder Press (Dumbbell)
2
-
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
Seated Shoulder Press (Dumbbell)
2
-
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 (Cable)
3
-
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 (Cable)
3
-
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 (Cable)
3
-
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 (Cable)
3
-
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 (Cable)
3
-
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 (Cable)
3
-
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 (Cable)
3
-
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 (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Hammer Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Hammer Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Hammer Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Hammer Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Hammer Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Hammer Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Hammer Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Hammer Curl
3
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
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
Seated Shoulder Press (Dumbbell)
2 Sets
-
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 (Cable)
3 Sets
-
Day 3
1
Calf Raise (Leg Press)
3 Sets
-
2
Leg Curl
3 Sets
-
3
Leg Extension
3 Sets
-
4
Hammer Curl
3 Sets
-
5
Hip Abductor (Machine)
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-