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JJA 3 Day 2.0

by Cedric A.
1 athletes joined

Program Description

to help my wife get jacked!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 08, 2025 12:03
  • Last Edited
    Sep 12, 2025 02:27

Summary

Unlock your strength potential with the JJA 3 Day 2.0 program, designed for those seeking an efficient and effective 6-week workout plan. Committing just three days a week, you'll engage in a dynamic mix of supersets and targeted exercises, including the Sumo Deadlift and Incline Bench Press, all tailored for optimal muscle growth and endurance. Perfect for garage gym enthusiasts, this program focuses on building strength across all major muscle groups while keeping your workouts fresh and challenging. Get ready to elevate your fitness game and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
20.1%
Upper Back
11.4%
Biceps
9.6%
Lats
7.8%
Chest
7.5%
Triceps
7.5%
Front Delts
7.2%
Middle Delts
7.2%
Quadriceps
6%
Glutes
5.4%
Hamstrings
3.9%
Rear Delts
3%
Forearms
1.8%
Adductors
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
2B
Cable Hip Abductor
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
RPE 8
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Russian Twist (Dumbbell)
2
15-20 reps
RPE 8
4B
Plank
2
0.5 mins
-
5
Step-Up (Weighted)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
2B
Cable Hip Abductor
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
RPE 8
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Russian Twist (Dumbbell)
2
15-20 reps
RPE 8
4B
Plank
2
0.5 mins
-
5
Step-Up (Weighted)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
2B
Cable Hip Abductor
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
RPE 8
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Russian Twist (Dumbbell)
2
15-20 reps
RPE 8
4B
Plank
2
0.5 mins
-
5
Step-Up (Weighted)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
2B
Cable Hip Abductor
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
RPE 8
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Russian Twist (Dumbbell)
2
15-20 reps
RPE 8
4B
Plank
2
0.5 mins
-
5
Step-Up (Weighted)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
2B
Cable Hip Abductor
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
RPE 8
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Russian Twist (Dumbbell)
2
15-20 reps
RPE 8
4B
Plank
2
0.5 mins
-
5
Step-Up (Weighted)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
2B
Cable Hip Abductor
2
12-15 reps
-
3A
Lateral Raise (Cable)
2
12-15 reps
RPE 8
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Russian Twist (Dumbbell)
2
15-20 reps
RPE 8
4B
Plank
2
0.5 mins
-
5
Step-Up (Weighted)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4-6 reps
-
2A
Cable Crossover
2
8-10 reps
-
2B
Underhand Row (Smith Machine)
2
8-10 reps
-
3A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3B
Hammer Curl (Cable)
2
8-10 reps
-
4A
Abs Crunch (Weighted)
2
10-12 reps
-
4B
Side Plank
2
0.5 mins
-
5
TRX Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4-6 reps
-
2A
Cable Crossover
2
8-10 reps
-
2B
Underhand Row (Smith Machine)
2
8-10 reps
-
3A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3B
Hammer Curl (Cable)
2
8-10 reps
-
4A
Abs Crunch (Weighted)
2
10-12 reps
-
4B
Side Plank
2
0.5 mins
-
5
TRX Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4-6 reps
-
2A
Cable Crossover
2
8-10 reps
-
2B
Underhand Row (Smith Machine)
2
8-10 reps
-
3A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3B
Hammer Curl (Cable)
2
8-10 reps
-
4A
Abs Crunch (Weighted)
2
10-12 reps
-
4B
Side Plank
2
0.5 mins
-
5
TRX Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4-6 reps
-
2A
Cable Crossover
2
8-10 reps
-
2B
Underhand Row (Smith Machine)
2
8-10 reps
-
3A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3B
Hammer Curl (Cable)
2
8-10 reps
-
4A
Abs Crunch (Weighted)
2
10-12 reps
-
4B
Side Plank
2
0.5 mins
-
5
TRX Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4-6 reps
-
2A
Cable Crossover
2
8-10 reps
-
2B
Underhand Row (Smith Machine)
2
8-10 reps
-
3A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3B
Hammer Curl (Cable)
2
8-10 reps
-
4A
Abs Crunch (Weighted)
2
10-12 reps
-
4B
Side Plank
2
0.5 mins
-
5
TRX Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4-6 reps
-
2A
Cable Crossover
2
8-10 reps
-
2B
Underhand Row (Smith Machine)
2
8-10 reps
-
3A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
3B
Hammer Curl (Cable)
2
8-10 reps
-
4A
Abs Crunch (Weighted)
2
10-12 reps
-
4B
Side Plank
2
0.5 mins
-
5
TRX Row
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Smith Machine)
3
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
2B
Hanging Leg Raise
2
AMRAP
-
3A
Face Pull
2
10-12 reps
-
3B
Side Bend (Smith Machine)
2
10-12 reps
-
4A
Bird Dog
2
8-10 reps
-
4B
Bicep Curl (Cable)
2
8-10 reps
-
5
Landmine Oblique Twist
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Smith Machine)
3
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
2B
Hanging Leg Raise
2
AMRAP
-
3A
Face Pull
2
10-12 reps
-
3B
Side Bend (Smith Machine)
2
10-12 reps
-
4A
Bird Dog
2
8-10 reps
-
4B
Bicep Curl (Cable)
2
8-10 reps
-
5
Landmine Oblique Twist
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Smith Machine)
3
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
2B
Hanging Leg Raise
2
AMRAP
-
3A
Face Pull
2
10-12 reps
-
3B
Side Bend (Smith Machine)
2
10-12 reps
-
4A
Bird Dog
2
8-10 reps
-
4B
Bicep Curl (Cable)
2
8-10 reps
-
5
Landmine Oblique Twist
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Smith Machine)
3
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
2B
Hanging Leg Raise
2
AMRAP
-
3A
Face Pull
2
10-12 reps
-
3B
Side Bend (Smith Machine)
2
10-12 reps
-
4A
Bird Dog
2
8-10 reps
-
4B
Bicep Curl (Cable)
2
8-10 reps
-
5
Landmine Oblique Twist
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Smith Machine)
3
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
2B
Hanging Leg Raise
2
AMRAP
-
3A
Face Pull
2
10-12 reps
-
3B
Side Bend (Smith Machine)
2
10-12 reps
-
4A
Bird Dog
2
8-10 reps
-
4B
Bicep Curl (Cable)
2
8-10 reps
-
5
Landmine Oblique Twist
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Smith Machine)
3
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
2B
Hanging Leg Raise
2
AMRAP
-
3A
Face Pull
2
10-12 reps
-
3B
Side Bend (Smith Machine)
2
10-12 reps
-
4A
Bird Dog
2
8-10 reps
-
4B
Bicep Curl (Cable)
2
8-10 reps
-
5
Landmine Oblique Twist
2
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
2A
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
@8
2B
Cable Hip Abductor
2 Sets
12-15 Reps
-
3A
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8
3B
Single Arm Row (Dumbbell)
2 Sets
10-12 Reps
-
4A
Russian Twist (Dumbbell)
2 Sets
15-20 Reps
@8
4B
Plank
2 Sets
0.5 mins
-
5
Step-Up (Weighted)
2 Sets
20 Reps
-
Day 2
1
Sumo Deadlift (Barbell)
3 Sets
4-6 Reps
-
2A
Cable Crossover
2 Sets
8-10 Reps
-
2B
Underhand Row (Smith Machine)
2 Sets
8-10 Reps
-
3A
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
-
3B
Hammer Curl (Cable)
2 Sets
8-10 Reps
-
4A
Abs Crunch (Weighted)
2 Sets
10-12 Reps
-
4B
Side Plank
2 Sets
0.5 mins
-
5
TRX Row
2 Sets
AMRAP
-
Day 3
1
Romanian Deadlift (Smith Machine)
3 Sets
6-8 Reps
-
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
-
2B
Hanging Leg Raise
2 Sets
AMRAP
-
3A
Face Pull
2 Sets
10-12 Reps
-
3B
Side Bend (Smith Machine)
2 Sets
10-12 Reps
-
4A
Bird Dog
2 Sets
8-10 Reps
-
4B
Bicep Curl (Cable)
2 Sets
8-10 Reps
-
5
Landmine Oblique Twist
2 Sets
10 Reps
-