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BoostcampPNG

3 day split

by Noura
7 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 27, 2024 02:29
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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
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