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BoostcampPNG

3 Day Split V2

by Savannah A.

Program Description

Weekly Workout Schedule

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 04, 2024 05:34
  • Last Edited
    Jul 11, 2025 02:14

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.5%
Triceps
10.2%
Upper Back
9.9%
Lats
9.5%
Front Delts
9.3%
Hamstrings
8.8%
Glutes
7.6%
Chest
6.7%
Quadriceps
6.5%
Middle Delts
5.2%
Lower Back
4.6%
Abductors
2.8%
Adductors
2.2%
Calves
2.2%
Forearms
1.8%
Abs
1.6%
Rear Delts
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
7A
Hamstring Curl
3
12 reps
RPE 6
7B
Standing Calf Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
7A
Hamstring Curl
3
12 reps
RPE 6
7B
Standing Calf Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
7A
Hamstring Curl
3
12 reps
RPE 6
7B
Standing Calf Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
7A
Hamstring Curl
3
12 reps
RPE 6
7B
Standing Calf Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
7A
Hamstring Curl
3
12 reps
RPE 6
7B
Standing Calf Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
7A
Hamstring Curl
3
12 reps
RPE 6
7B
Standing Calf Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
7A
Hamstring Curl
3
12 reps
RPE 6
7B
Standing Calf Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
7A
Hamstring Curl
3
12 reps
RPE 6
7B
Standing Calf Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
4
Front Raise
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 7
7
Skull Crusher
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
4
Front Raise
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 7
7
Skull Crusher
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
4
Front Raise
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 7
7
Skull Crusher
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
4
Front Raise
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 7
7
Skull Crusher
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
4
Front Raise
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 7
7
Skull Crusher
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
4
Front Raise
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 7
7
Skull Crusher
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
4
Front Raise
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 7
7
Skull Crusher
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
4
Front Raise
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 7
7
Skull Crusher
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Single Arm High Row (Cable)
4
10 reps
RPE 6
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
21 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Single Arm High Row (Cable)
4
10 reps
RPE 6
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
21 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Single Arm High Row (Cable)
4
10 reps
RPE 6
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
21 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Single Arm High Row (Cable)
4
10 reps
RPE 6
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
21 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Single Arm High Row (Cable)
4
10 reps
RPE 6
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
21 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Single Arm High Row (Cable)
4
10 reps
RPE 6
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
21 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Single Arm High Row (Cable)
4
10 reps
RPE 6
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
21 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Single Arm High Row (Cable)
4
10 reps
RPE 6
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
21 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Front Squat (Barbell)
4 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
3
Leg Press
4 Sets
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
7A
Hamstring Curl
3 Sets
12 Reps
@6
7B
Standing Calf Raise
3 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
@6
@7
@8
@9
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@7
4
Front Raise
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@7
7
Skull Crusher
3 Sets
10 Reps
@7
Day 3
1
Chest Supported Row (Machine)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
2
Lat Pulldown
4 Sets
10 Reps
@8
3
Single Arm High Row (Cable)
4 Sets
10 Reps
@6
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
21 Reps
@7
6
Hammer Curl
3 Sets
10 Reps
@7
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7