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BoostcampPNG

3 Day Split

by JamesLev

Program Description

Growth

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 09, 2024 02:54
  • Last Edited
    Jun 11, 2024 04:02
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
5
Overhead Tricep Extension (Cable)
3
10 reps
6
Dip (Bodyweight)
3
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
5
Overhead Tricep Extension (Cable)
3
10 reps
6
Dip (Bodyweight)
3
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
5
Overhead Tricep Extension (Cable)
3
10 reps
6
Dip (Bodyweight)
3
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
2
Lat Pulldown
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
5
Overhead Tricep Extension (Cable)
3
10 reps
6
Dip (Bodyweight)
3
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
2
Leg Press
3
10 reps
3
Leg Extension
3
10 reps
4A
Seated Calf Raise
3
12 reps
4B
Cable Crunch
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
2
Leg Press
3
10 reps
3
Leg Extension
3
10 reps
4A
Seated Calf Raise
3
12 reps
4B
Cable Crunch
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
2
Leg Press
3
10 reps
3
Leg Extension
3
10 reps
4A
Seated Calf Raise
3
12 reps
4B
Cable Crunch
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
2
Leg Press
3
10 reps
3
Leg Extension
3
10 reps
4A
Seated Calf Raise
3
12 reps
4B
Cable Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Seated Hamstring Curl
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
5
Bicep Curl (Cable)
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Cable Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Seated Hamstring Curl
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
5
Bicep Curl (Cable)
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Cable Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Seated Hamstring Curl
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
5
Bicep Curl (Cable)
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Cable Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
2
Incline Bench Press (Dumbbell)
3
8 reps
3
Seated Hamstring Curl
3
10 reps
4
Chest Supported Row (Machine)
3
10 reps
5
Bicep Curl (Cable)
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Cable Crunch
3
12 reps
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
6
Dip (Bodyweight)
3 Sets
6 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4A
Seated Calf Raise
3 Sets
12 Reps
4B
Cable Crunch
3 Sets
12 Reps
Day 3
1
Hack Squat
3 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Seated Hamstring Curl
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Cable Crunch
3 Sets
12 Reps