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JJA 3 Day

by Cedric A.
1 athletes joined

Program Description

Strength gains

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 13, 2025 09:52
  • Last Edited
    Jul 14, 2025 06:55

Summary

Unleash your strength with the JJA 3 Day program, a focused 8-week journey designed for those ready to elevate their fitness. Committing just three days a week, you'll engage in a series of expertly crafted supersets targeting all major muscle groups, from powerful leg workouts to upper body strength builders. With a blend of dumbbell, cable, and Smith machine exercises, this program is perfect for maximizing your gains in a garage gym setting. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
14.9%
Front Delts
13.4%
Lats
13.4%
Upper Back
11.9%
Triceps
11.9%
Chest
7.5%
Quadriceps
6%
Biceps
6%
Glutes
4.5%
Hamstrings
4.5%
Abs
3%
Rear Delts
1.5%
Adductors
1.5%
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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
1A
Sumo Squat (Smith Machine)
3
8-10 reps
RPE 7
1B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
2A
Romanian Deadlift (DB)
3
8-10 reps
RPE 7
2B
Flat Bench Press (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
4B
Cable Curl
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hex Bar Deadlift
2
6-8 reps
RPE 7
2A
Goblet Squat
3
8-10 reps
RPE 7
2B
Lat Pulldown
3
8-10 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
3B
Glute Bridge
3
10-12 reps
RPE 7
4A
Cable Crossover
3
8-10 reps
RPE 7
4B
Dumbbell Kickback
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat (Smith Machine)
3
8-10 reps
RPE 7
1B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
2A
Romanian Deadlift (DB)
3
8-10 reps
RPE 7
2B
Flat Bench Press (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
4B
Cable Curl
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hex Bar Deadlift
2
6-8 reps
RPE 7
2A
Goblet Squat
3
8-10 reps
RPE 7
2B
Lat Pulldown
3
8-10 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
3B
Glute Bridge
3
10-12 reps
RPE 7
4A
Cable Crossover
3
8-10 reps
RPE 7
4B
Dumbbell Kickback
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat (Smith Machine)
3
8-10 reps
RPE 7
1B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
2A
Romanian Deadlift (DB)
3
8-10 reps
RPE 7
2B
Flat Bench Press (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
4B
Cable Curl
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hex Bar Deadlift
2
6-8 reps
RPE 7
2A
Goblet Squat
3
8-10 reps
RPE 7
2B
Lat Pulldown
3
8-10 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
3B
Glute Bridge
3
10-12 reps
RPE 7
4A
Cable Crossover
3
8-10 reps
RPE 7
4B
Dumbbell Kickback
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat (Smith Machine)
3
8-10 reps
RPE 7
1B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
2A
Romanian Deadlift (DB)
3
8-10 reps
RPE 7
2B
Flat Bench Press (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
4B
Cable Curl
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hex Bar Deadlift
2
6-8 reps
RPE 7
2A
Goblet Squat
3
8-10 reps
RPE 7
2B
Lat Pulldown
3
8-10 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
3B
Glute Bridge
3
10-12 reps
RPE 7
4A
Cable Crossover
3
8-10 reps
RPE 7
4B
Dumbbell Kickback
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hex Bar Deadlift
2
6-8 reps
RPE 7
2A
Goblet Squat
3
8-10 reps
RPE 7
2B
Lat Pulldown
3
8-10 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
3B
Glute Bridge
3
10-12 reps
RPE 7
4A
Cable Crossover
3
8-10 reps
RPE 7
4B
Dumbbell Kickback
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat (Smith Machine)
3
8-10 reps
RPE 7
1B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
2A
Romanian Deadlift (DB)
3
8-10 reps
RPE 7
2B
Flat Bench Press (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
4B
Cable Curl
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hex Bar Deadlift
2
6-8 reps
RPE 7
2A
Goblet Squat
3
8-10 reps
RPE 7
2B
Lat Pulldown
3
8-10 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
3B
Glute Bridge
3
10-12 reps
RPE 7
4A
Cable Crossover
3
8-10 reps
RPE 7
4B
Dumbbell Kickback
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat (Smith Machine)
3
8-10 reps
RPE 7
1B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
2A
Romanian Deadlift (DB)
3
8-10 reps
RPE 7
2B
Flat Bench Press (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
4B
Cable Curl
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hex Bar Deadlift
2
6-8 reps
RPE 7
2A
Goblet Squat
3
8-10 reps
RPE 7
2B
Lat Pulldown
3
8-10 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
3B
Glute Bridge
3
10-12 reps
RPE 7
4A
Cable Crossover
3
8-10 reps
RPE 7
4B
Dumbbell Kickback
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat (Smith Machine)
3
8-10 reps
RPE 7
1B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
2A
Romanian Deadlift (DB)
3
8-10 reps
RPE 7
2B
Flat Bench Press (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
4B
Cable Curl
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hex Bar Deadlift
2
6-8 reps
RPE 7
2A
Goblet Squat
3
8-10 reps
RPE 7
2B
Lat Pulldown
3
8-10 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
3B
Glute Bridge
3
10-12 reps
RPE 7
4A
Cable Crossover
3
8-10 reps
RPE 7
4B
Dumbbell Kickback
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat (Smith Machine)
3
8-10 reps
RPE 7
1B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
2A
Romanian Deadlift (DB)
3
8-10 reps
RPE 7
2B
Flat Bench Press (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
4B
Cable Curl
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat (Smith Machine)
3
8-10 reps
RPE 7
1B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
2A
Romanian Deadlift (DB)
3
8-10 reps
RPE 7
2B
Flat Bench Press (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
4B
Cable Curl
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hex Bar Deadlift
2
6-8 reps
RPE 7
2A
Goblet Squat
3
8-10 reps
RPE 7
2B
Lat Pulldown
3
8-10 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
3B
Glute Bridge
3
10-12 reps
RPE 7
4A
Cable Crossover
3
8-10 reps
RPE 7
4B
Dumbbell Kickback
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat (Smith Machine)
3
8-10 reps
RPE 7
1B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
2A
Romanian Deadlift (DB)
3
8-10 reps
RPE 7
2B
Flat Bench Press (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
4B
Cable Curl
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hex Bar Deadlift
2
6-8 reps
RPE 7
2A
Goblet Squat
3
8-10 reps
RPE 7
2B
Lat Pulldown
3
8-10 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
3B
Glute Bridge
3
10-12 reps
RPE 7
4A
Cable Crossover
3
8-10 reps
RPE 7
4B
Dumbbell Kickback
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat (Smith Machine)
3
8-10 reps
RPE 7
1B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
2A
Romanian Deadlift (DB)
3
8-10 reps
RPE 7
2B
Flat Bench Press (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
4B
Cable Curl
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hex Bar Deadlift
2
6-8 reps
RPE 7
2A
Goblet Squat
3
8-10 reps
RPE 7
2B
Lat Pulldown
3
8-10 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
3B
Glute Bridge
3
10-12 reps
RPE 7
4A
Cable Crossover
3
8-10 reps
RPE 7
4B
Dumbbell Kickback
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat (Smith Machine)
3
8-10 reps
RPE 7
1B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
2A
Romanian Deadlift (DB)
3
8-10 reps
RPE 7
2B
Flat Bench Press (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
4B
Cable Curl
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hex Bar Deadlift
2
6-8 reps
RPE 7
2A
Goblet Squat
3
8-10 reps
RPE 7
2B
Lat Pulldown
3
8-10 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
3B
Glute Bridge
3
10-12 reps
RPE 7
4A
Cable Crossover
3
8-10 reps
RPE 7
4B
Dumbbell Kickback
3
8-10 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1A
Sumo Squat (Smith Machine)
3 Sets
8-10 Reps
@7
1B
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@7
2A
Romanian Deadlift (DB)
3 Sets
8-10 Reps
@7
2B
Flat Bench Press (Smith Machine)
3 Sets
8-10 Reps
@7
3
Seated Row (Cable)
3 Sets
8-10 Reps
@7
4A
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@7
4B
Cable Curl
3 Sets
8-10 Reps
@7
Day 2
1
Hex Bar Deadlift
2 Sets
6-8 Reps
@7
2A
Goblet Squat
3 Sets
8-10 Reps
@7
2B
Lat Pulldown
3 Sets
8-10 Reps
@7
3A
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@7
3B
Glute Bridge
3 Sets
10-12 Reps
@7
4A
Cable Crossover
3 Sets
8-10 Reps
@7
4B
Dumbbell Kickback
3 Sets
8-10 Reps
@7
Day 3
1A
Sumo Squat (Smith Machine)
3 Sets
8-10 Reps
@7
1B
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@7
2A
Romanian Deadlift (DB)
3 Sets
8-10 Reps
@7
2B
Flat Bench Press (Smith Machine)
3 Sets
8-10 Reps
@7
3
Seated Row (Cable)
3 Sets
8-10 Reps
@7
4A
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@7
4B
Cable Curl
3 Sets
8-10 Reps
@7