logo
BoostcampPNG

3 day split

by Noura
9 athletes joined

Program Description

Get back to consistent gym

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 16, 2024 10:49
  • Last Edited
    Jun 18, 2025 11:41

Summary

Transform your physique with this comprehensive 12-week, 3-day split program, designed to target all major muscle groups effectively. Each week focuses on a dedicated day for chest & shoulders, back, and lower body, ensuring balanced development and strength gains. With a mix of barbell and dumbbell exercises, you'll build muscle and enhance your overall fitness using a full gym setup. Get ready to push your limits and see real results as you commit to this structured and motivating training plan!
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
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
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Seal Row
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Seal Row
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Seal Row
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Seal Row
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Seal Row
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Seal Row
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Seal Row
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Seal Row
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Seal Row
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Seal Row
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Seal Row
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Seal Row
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Seal Row
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
-
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
-
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
-
2
Seal Row
3 Sets
8 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Hip Abductor (Machine)
3 Sets
12 Reps
-
Day 3
1
Sumo Squat
3 Sets
5 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
12 Reps
-
7
Lying Leg Raise
3 Sets
12 Reps
-