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3DayJJA3.0

by Cedric A.

Program Description

improve my wife's strength

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 18, 2025 08:32
  • Last Edited
    Oct 19, 2025 05:17

Summary

Transform your fitness journey with the 3DayJJA3.0 program, a comprehensive 8-week plan designed for those looking to maximize their strength and conditioning with just three workouts per week. This program combines targeted exercises like the Chest Press and Romanian Deadlift, utilizing both machines and bodyweight movements to build muscle and enhance endurance. Perfect for home workouts, each session is structured to challenge your limits and promote steady progress, ensuring you stay motivated and engaged throughout your training. Get ready to redefine your strength!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.7%
Chest
13%
Lats
11.3%
Triceps
11.3%
Abs
10.4%
Front Delts
8.7%
Glutes
7%
Biceps
5.2%
Rear Delts
4.3%
Middle Delts
4.3%
Hamstrings
3.5%
Quadriceps
3.5%
Adductors
0.9%
Forearms
0.9%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6 reps
RPE 9
2
Glute Kickback (Cable)
2
6 reps
+2.5 lbs
3
Romanian Deadlift (Smith Machine)
2
8-10 reps
RPE 9
4
TRX Row
2
10 reps
-
5
Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6 reps
RPE 9
2
Glute Kickback (Cable)
2
6 reps
+2.5 lbs
3
Romanian Deadlift (Smith Machine)
2
8-10 reps
RPE 9
4
TRX Row
2
10 reps
-
5
Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6 reps
RPE 9
2
Glute Kickback (Cable)
2
6 reps
+2.5 lbs
3
Romanian Deadlift (Smith Machine)
2
8-10 reps
RPE 9
4
TRX Row
2
10 reps
-
5
Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6 reps
RPE 9
2
Glute Kickback (Cable)
2
6 reps
+2.5 lbs
3
Romanian Deadlift (Smith Machine)
2
8-10 reps
RPE 9
4
TRX Row
2
10 reps
-
5
Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6 reps
RPE 9
2
Glute Kickback (Cable)
2
6 reps
+2.5 lbs
3
Romanian Deadlift (Smith Machine)
2
8-10 reps
RPE 9
4
TRX Row
2
10 reps
-
5
Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6 reps
RPE 9
2
Glute Kickback (Cable)
2
6 reps
+2.5 lbs
3
Romanian Deadlift (Smith Machine)
2
8-10 reps
RPE 9
4
TRX Row
2
10 reps
-
5
Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6 reps
RPE 9
2
Glute Kickback (Cable)
2
6 reps
+2.5 lbs
3
Romanian Deadlift (Smith Machine)
2
8-10 reps
RPE 9
4
TRX Row
2
10 reps
-
5
Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6 reps
RPE 9
2
Glute Kickback (Cable)
2
6 reps
+2.5 lbs
3
Romanian Deadlift (Smith Machine)
2
8-10 reps
RPE 9
4
TRX Row
2
10 reps
-
5
Plank
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
+2.5 lbs
2
Side Bend (Smith Machine)
2
8-10 reps
RPE 9
3
Landmine Press
2
8-10 reps
-
4
Face Pull
2
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
+2.5 lbs
2
Side Bend (Smith Machine)
2
8-10 reps
RPE 9
3
Landmine Press
2
8-10 reps
-
4
Face Pull
2
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
+2.5 lbs
2
Side Bend (Smith Machine)
2
8-10 reps
RPE 9
3
Landmine Press
2
8-10 reps
-
4
Face Pull
2
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
+2.5 lbs
2
Side Bend (Smith Machine)
2
8-10 reps
RPE 9
3
Landmine Press
2
8-10 reps
-
4
Face Pull
2
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
+2.5 lbs
2
Side Bend (Smith Machine)
2
8-10 reps
RPE 9
3
Landmine Press
2
8-10 reps
-
4
Face Pull
2
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
+2.5 lbs
2
Side Bend (Smith Machine)
2
8-10 reps
RPE 9
3
Landmine Press
2
8-10 reps
-
4
Face Pull
2
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
+2.5 lbs
2
Side Bend (Smith Machine)
2
8-10 reps
RPE 9
3
Landmine Press
2
8-10 reps
-
4
Face Pull
2
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
+2.5 lbs
2
Side Bend (Smith Machine)
2
8-10 reps
RPE 9
3
Landmine Press
2
8-10 reps
-
4
Face Pull
2
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
+2.5 lbs
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Goblet Squat
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
5
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
+2.5 lbs
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Goblet Squat
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
5
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
+2.5 lbs
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Goblet Squat
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
5
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
+2.5 lbs
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Goblet Squat
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
5
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
+2.5 lbs
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Goblet Squat
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
5
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
+2.5 lbs
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Goblet Squat
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
5
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
+2.5 lbs
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Goblet Squat
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
5
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
+2.5 lbs
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Goblet Squat
2
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
5
Side Plank
2
0.5 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6 Reps
6 Reps
@9
@9
2
Glute Kickback (Cable)
1 Set
1 Set
6 Reps
6 Reps
+2.5 lbs
+2.5 lbs
3
Romanian Deadlift (Smith Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
4
TRX Row
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Plank
1 Set
1 Set
0.5 mins
0.5 mins
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
+2.5 lbs
+2.5 lbs
2
Side Bend (Smith Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
3
Landmine Press
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Face Pull
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
+2.5 lbs
+2.5 lbs
2
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
3
Goblet Squat
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
5
Side Plank
1 Set
1 Set
0.5 mins
0.5 mins
-
-