Program Description
Get back to consistent gym
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedJan 16, 2024 10:49
- Last EditedJun 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!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.5%
Abs
10.1%
Chest
9.4%
Quadriceps
9.4%
Triceps
8.8%
Hamstrings
8.2%
Front Delts
6.9%
Lats
5.7%
Biceps
5%
Upper Back
5%
Lower Back
4.4%
Middle Delts
3.1%
Abductors
3.1%
Calves
3.1%
Adductors
2.5%
Forearms
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Row3 Sets
8 Reps
-
3
Bicep Curl (Dumbbell)3 Sets
8 Reps
-
4
Lat Pulldown3 Sets
12 Reps
-
5
Hip Abductor (Machine)3 Sets
12 Reps
-
Day 3
1
Sumo Squat3 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 Raise3 Sets
15 Reps
-
6
Russian Twist (Dumbbell)3 Sets
12 Reps
-
7
Lying Leg Raise3 Sets
12 Reps
-