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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 02, 2025 08:31
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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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
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
-
-
-