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Three Days Grace

by AC From HK
2 athletes joined

Program Description

For my wife........................................and her ass

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 02, 2025 07:43
  • Last Edited
    Oct 04, 2025 01:13

Summary

Unleash your potential with the **Three Days Grace** program, a comprehensive 12-week training plan designed for those ready to elevate their fitness journey. Committing just three days a week, you'll engage in a mix of supersets and targeted exercises, including Romanian deadlifts and goblet squats, ensuring a full-body workout that builds strength and endurance. This program is perfect for lifters of all levels looking to maximize their gym time with effective routines that deliver results. Get ready to transform your physique and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.7%
Glutes
15.2%
Quadriceps
11.8%
Lats
10.1%
Upper Back
9%
Triceps
6.2%
Lower Back
5.6%
Middle Delts
5.6%
Front Delts
5.6%
Abs
5.1%
Biceps
4.5%
Chest
2.8%
Adductors
2.2%
Rear Delts
0.6%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
10 reps
-
1B
Squat (Barbell)
3
8 reps
-
2A
Hip Thrust (Machine)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Standing Dumbbell French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
10 reps
-
1B
Squat (Barbell)
3
8 reps
-
2A
Hip Thrust (Machine)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Standing Dumbbell French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
10 reps
-
1B
Squat (Barbell)
3
8 reps
-
2A
Hip Thrust (Machine)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Standing Dumbbell French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
10 reps
-
1B
Squat (Barbell)
3
8 reps
-
2A
Hip Thrust (Machine)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Standing Dumbbell French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
10 reps
-
1B
Squat (Barbell)
3
8 reps
-
2A
Hip Thrust (Machine)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Standing Dumbbell French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
10 reps
-
1B
Squat (Barbell)
3
8 reps
-
2A
Hip Thrust (Machine)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Standing Dumbbell French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
8 reps
-
1B
Squat (Barbell)
3
6 reps
-
2A
Hip Thrust (Machine)
3
6 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Standing Dumbbell French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
8 reps
-
1B
Squat (Barbell)
3
6 reps
-
2A
Hip Thrust (Machine)
3
6 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Standing Dumbbell French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
8 reps
-
1B
Squat (Barbell)
3
6 reps
-
2A
Hip Thrust (Machine)
3
6 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Standing Dumbbell French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
8 reps
-
1B
Squat (Barbell)
3
6 reps
-
2A
Hip Thrust (Machine)
3
6 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Standing Dumbbell French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6 reps
-
1B
Squat (Barbell)
3
4 reps
-
2A
Hip Thrust (Machine)
3
6 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Standing Dumbbell French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6 reps
-
1B
Squat (Barbell)
3
4 reps
-
2A
Hip Thrust (Machine)
3
6 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Standing Dumbbell French Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
One Arm Bent Over Row
3
8 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
One Arm Bent Over Row
3
8 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
One Arm Bent Over Row
3
8 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
One Arm Bent Over Row
3
8 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
One Arm Bent Over Row
3
8 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
One Arm Bent Over Row
3
8 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
6 reps
-
3A
One Arm Bent Over Row
3
6 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
6 reps
-
3A
One Arm Bent Over Row
3
6 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
6 reps
-
3A
One Arm Bent Over Row
3
6 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
6 reps
-
3A
One Arm Bent Over Row
3
6 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
6 reps
-
3A
One Arm Bent Over Row
3
6 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
6 reps
-
3A
One Arm Bent Over Row
3
6 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2A
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3A
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3B
Standing Dumbbell French Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1A
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2A
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3A
One Arm Bent Over Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3B
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Seated Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Tricep Extension (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-