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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.
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.3%
Triceps
11.6%
Quadriceps
10.3%
Hamstrings
10.3%
Lats
8.4%
Upper Back
8.4%
Front Delts
7.7%
Chest
6.5%
Middle Delts
6.5%
Glutes
5.8%
Calves
3.2%
Lower Back
2.6%
Forearms
1.9%
Abs
1.9%
Adductors
1.3%
Abductors
0.6%
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
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
-