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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 08, 2025 01:32
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-