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SMJD

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Program Description

Beginner

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2025 06:37
  • Last Edited
    Jun 18, 2025 12:39

Summary

Unleash your strength with the SMJD program, a comprehensive 12-week journey designed for those ready to transform their physique. Committing just three days a week, you'll engage in targeted workouts that focus on building muscle and enhancing endurance. Each session is packed with essential compound and isolation exercises, including barbell squats and deadlifts, ensuring a balanced approach to strength training. Perfect for lifters of all levels, this program will help you sculpt your body and boost your confidence in the gym.
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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
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Shoulder Press (Plate Loaded)
3
10 reps
-
3
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Calf Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Press
3 Sets
10 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
Calf Raise
3 Sets
10 Reps
-
Day 2
1
Barbell Row
3 Sets
10 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Bicep Curl (Cable)
3 Sets
10 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
-
3
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
-