NewPhaseJJA

by Cedric A.

Program Description

for my wife

Program Overview

Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
At Home
Program Length
3 weeks
Time Per Workout
40 minutes
Created
Mar 13, 2026 03:12
Last Edited
Mar 13, 2026 04:02

Muscle Engagement

Front

Back

MuscleSet

Abs

14.3%

Triceps

11.4%

Front Delts

10%

Glutes

9%

Hamstrings

9%

Quadriceps

6.7%

Chest

5.7%

Middle Delts

5.7%

Upper Back

5.7%

Lats

5.7%

Biceps

5.7%

Adductors

3.3%

Forearms

3.3%

Lower Back

2.9%

Rear Delts

1.4%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Romanian Deadlift (Smith Machine)

3

8-10 reps

-

2

Goblet Squat

3

10 reps

-

3

Bench Press (Smith Machine)

3

8-10 reps

-

4

Glute Kickback (Cable)

3

12-15 reps

-

5

Tricep Pushdown (Cable)

3

12-15 reps

-

6

Plank

3

1 mins

-

Day 1

1

Romanian Deadlift (Smith Machine)

3

8-10 reps

-

2

Goblet Squat

3

10 reps

-

3

Bench Press (Smith Machine)

3

8-10 reps

-

4

Glute Kickback (Cable)

3

12-15 reps

-

5

Tricep Pushdown (Cable)

3

12-15 reps

-

6

Plank

3

1 mins

-

Day 1

1

Romanian Deadlift (Smith Machine)

3

8-10 reps

-

2

Goblet Squat

3

10 reps

-

3

Bench Press (Smith Machine)

3

8-10 reps

-

4

Glute Kickback (Cable)

3

12-15 reps

-

5

Tricep Pushdown (Cable)

3

12-15 reps

-

6

Plank

3

1 mins

-

Day 2

1

Seated Military Press (Smith Machine)

3

8-10 reps

-

2

Chest Supported Row (Machine)

3

8-10 reps

-

3

Incline Bench Press (Smith Machine)

3

8-10 reps

-

4

Lying Leg Curl

3

10-12 reps

-

5

Cable Hip Abductor

3

12-15 reps

-

6

Bicep Curl (Cable)

3

10-12 reps

-

7

Side Plank

4

1 mins

-

Day 2

1

Seated Military Press (Smith Machine)

3

8-10 reps

-

2

Chest Supported Row (Machine)

3

8-10 reps

-

3

Incline Bench Press (Smith Machine)

3

8-10 reps

-

4

Lying Leg Curl

3

10-12 reps

-

5

Cable Hip Abductor

3

12-15 reps

-

6

Bicep Curl (Cable)

3

10-12 reps

-

7

Side Plank

4

1 mins

-

Day 2

1

Seated Military Press (Smith Machine)

3

8-10 reps

-

2

Chest Supported Row (Machine)

3

8-10 reps

-

3

Incline Bench Press (Smith Machine)

3

8-10 reps

-

4

Lying Leg Curl

3

10-12 reps

-

5

Cable Hip Abductor

3

12-15 reps

-

6

Bicep Curl (Cable)

3

10-12 reps

-

7

Side Plank

4

1 mins

-

Day 3

1

Walking Lunge

4

10 reps

-

2

Patrick Step

4

10 reps

-

3

Underhand Lat Pulldown

3

8-10 reps

-

4

Back Extension

3

10-12 reps

-

5

Single Leg Cable Hip Flexor

4

8-10 reps

-

6A

Hanging Leg Raise

3

12 reps

-

6B

Lateral Raise (Dumbbell)

3

8-10 reps

-

Day 3

1

Walking Lunge

4

10 reps

-

2

Patrick Step

4

10 reps

-

3

Underhand Lat Pulldown

3

8-10 reps

-

4

Back Extension

3

10-12 reps

-

5

Single Leg Cable Hip Flexor

4

8-10 reps

-

6A

Hanging Leg Raise

3

12 reps

-

6B

Lateral Raise (Dumbbell)

3

8-10 reps

-

Day 3

1

Walking Lunge

4

10 reps

-

2

Patrick Step

4

10 reps

-

3

Underhand Lat Pulldown

3

8-10 reps

-

4

Back Extension

3

10-12 reps

-

5

Single Leg Cable Hip Flexor

4

8-10 reps

-

6A

Hanging Leg Raise

3

12 reps

-

6B

Lateral Raise (Dumbbell)

3

8-10 reps

-

Day 1

1

Romanian Deadlift (Smith Machine)

1 Set

1 Set

1 Set

8-10 Reps

8-10 Reps

8-10 Reps

-

-

-

2

Goblet Squat

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

3

Bench Press (Smith Machine)

1 Set

1 Set

1 Set

8-10 Reps

8-10 Reps

8-10 Reps

-

-

-

4

Glute Kickback (Cable)

1 Set

1 Set

1 Set

12-15 Reps

12-15 Reps

12-15 Reps

-

-

-

5

Tricep Pushdown (Cable)

1 Set

1 Set

1 Set

12-15 Reps

12-15 Reps

12-15 Reps

-

-

-

6

Plank

1 Set

1 Set

1 Set

1 mins

1 mins

1 mins

-

-

-

Day 2

1

Seated Military Press (Smith Machine)

1 Set

1 Set

1 Set

8-10 Reps

8-10 Reps

8-10 Reps

-

-

-

2

Chest Supported Row (Machine)

1 Set

1 Set

1 Set

8-10 Reps

8-10 Reps

8-10 Reps

-

-

-

3

Incline Bench Press (Smith Machine)

1 Set

1 Set

1 Set

8-10 Reps

8-10 Reps

8-10 Reps

-

-

-

4

Lying Leg Curl

1 Set

1 Set

1 Set

10-12 Reps

10-12 Reps

10-12 Reps

-

-

-

5

Cable Hip Abductor

1 Set

1 Set

1 Set

12-15 Reps

12-15 Reps

12-15 Reps

-

-

-

6

Bicep Curl (Cable)

1 Set

1 Set

1 Set

10-12 Reps

10-12 Reps

10-12 Reps

-

-

-

7

Side Plank

1 Set

1 Set

1 Set

1 Set

1 mins

1 mins

1 mins

1 mins

-

-

-

-

Day 3

1

Walking Lunge

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

-

-

-

-

2

Patrick Step

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

-

-

-

-

3

Underhand Lat Pulldown

1 Set

1 Set

1 Set

8-10 Reps

8-10 Reps

8-10 Reps

-

-

-

4

Back Extension

1 Set

1 Set

1 Set

10-12 Reps

10-12 Reps

10-12 Reps

-

-

-

5

Single Leg Cable Hip Flexor

1 Set

1 Set

1 Set

1 Set

8-10 Reps

8-10 Reps

8-10 Reps

8-10 Reps

-

-

-

-

6A

Hanging Leg Raise

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

6B

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

8-10 Reps

8-10 Reps

8-10 Reps

-

-

-