Program Description
Make Jack jacked
Program Overview
- LevelBeginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedMar 07, 2025 03:48
- Last EditedJun 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!
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 Row3 Sets
@9
3
Lat Pulldown3 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 Curl3 Sets
-
3
Leg Extension3 Sets
-
4
Hammer Curl3 Sets
-
5
Hip Abductor (Machine)2 Sets
-
6
Hip Adductor (Machine)2 Sets
-