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Jack's three day program

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
    Nov 17, 2024 08:59
  • Last Edited
    Nov 19, 2024 08:14
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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
Tricep Pushdown (Cable)
2
RPE 9
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
Tricep Pushdown (Cable)
2
RPE 9
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
Tricep Pushdown (Cable)
2
RPE 9
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
Tricep Pushdown (Cable)
2
RPE 9
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
Tricep Pushdown (Cable)
2
RPE 9
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
Tricep Pushdown (Cable)
2
RPE 9
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
Tricep Pushdown (Cable)
2
RPE 9
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
Tricep Pushdown (Cable)
2
RPE 9
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 (Dumbbell)
3
RPE 9
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 (Dumbbell)
3
RPE 9
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 (Dumbbell)
3
RPE 9
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 (Dumbbell)
3
RPE 9
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 (Dumbbell)
3
RPE 9
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 (Dumbbell)
3
RPE 9
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 (Dumbbell)
3
RPE 9
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 (Dumbbell)
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Calf Raise (Leg Press)
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Calf Raise (Leg Press)
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Calf Raise (Leg Press)
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Calf Raise (Leg Press)
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Calf Raise (Leg Press)
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Calf Raise (Leg Press)
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Calf Raise (Leg Press)
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Calf Raise (Leg Press)
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hammer Curl
3
-
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
Tricep Pushdown (Cable)
2 Sets
@9
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 (Dumbbell)
3 Sets
@9
Day 3
1
Hack Squat
3 Sets
-
2
Calf Raise (Leg Press)
3 Sets
-
3
Leg Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Hammer Curl
3 Sets
-