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BoostcampPNG

3 Day Split

by JamesLev
2 athletes joined

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 18, 2025 10:05

Summary

Unleash your strength with the 3 Day Split program, designed to maximize muscle growth and definition over four weeks. This structured plan targets your upper body, lower body, and core, ensuring a balanced approach to fitness. With three focused workouts each week, you'll engage in a variety of exercises, from machine-based movements to free weights, all tailored to challenge your limits. Get ready to build strength and sculpt your physique in just a few hours each week!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Quadriceps
9.9%
Hamstrings
9.9%
Upper Back
8.7%
Chest
8.1%
Front Delts
8.1%
Abs
8.1%
Lats
8.1%
Middle Delts
7.5%
Biceps
5.6%
Glutes
5.6%
Lower Back
3.7%
Calves
3.1%
Abductors
0.6%
Forearms
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
8 reps
-
2
Lat Pulldown
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Chest Supported Row (Machine)
1
10 reps
-
5
Overhead Tricep Extension (Cable)
1
10 reps
-
6
Dip (Bodyweight)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
8 reps
-
2
Lat Pulldown
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Chest Supported Row (Machine)
1
10 reps
-
5
Overhead Tricep Extension (Cable)
1
10 reps
-
6
Dip (Bodyweight)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
8 reps
-
2
Lat Pulldown
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Chest Supported Row (Machine)
1
10 reps
-
5
Overhead Tricep Extension (Cable)
1
10 reps
-
6
Dip (Bodyweight)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
8 reps
-
2
Lat Pulldown
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Chest Supported Row (Machine)
1
10 reps
-
5
Overhead Tricep Extension (Cable)
1
10 reps
-
6
Dip (Bodyweight)
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
-
2
Leg Press
1
10 reps
-
3
Leg Extension
1
10 reps
-
4A
Seated Calf Raise
1
12 reps
-
4B
Cable Crunch
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
-
2
Leg Press
1
10 reps
-
3
Leg Extension
1
10 reps
-
4A
Seated Calf Raise
1
12 reps
-
4B
Cable Crunch
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
-
2
Leg Press
1
10 reps
-
3
Leg Extension
1
10 reps
-
4A
Seated Calf Raise
1
12 reps
-
4B
Cable Crunch
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
-
2
Leg Press
1
10 reps
-
3
Leg Extension
1
10 reps
-
4A
Seated Calf Raise
1
12 reps
-
4B
Cable Crunch
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Seated Hamstring Curl
1
10 reps
-
4
Chest Supported Row (Machine)
1
10 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
12 reps
-
7
Cable Crunch
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Seated Hamstring Curl
1
10 reps
-
4
Chest Supported Row (Machine)
1
10 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
12 reps
-
7
Cable Crunch
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Seated Hamstring Curl
1
10 reps
-
4
Chest Supported Row (Machine)
1
10 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
12 reps
-
7
Cable Crunch
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Seated Hamstring Curl
1
10 reps
-
4
Chest Supported Row (Machine)
1
10 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
12 reps
-
7
Cable Crunch
1
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
-