3 day split | Workout Programs | Boostcamp App |

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

down_app

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