logo
BoostcampPNG

3 days body part split

by Punya Jain
8 athletes joined

Program Description

Fat loss

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jan 13, 2024 12:54
  • Last Edited
    Jun 18, 2025 08:21

Summary

Unlock your strength potential with this focused 3-day body part split program designed for serious lifters. Over the course of one week, you'll target specific muscle groups each session, maximizing growth and recovery. Each workout includes a variety of compound and isolation exercises, ensuring comprehensive development from chest to legs. Perfect for those with a garage gym setup, this program combines intensity and efficiency to help you build muscle and increase strength. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.9%
Chest
11.2%
Front Delts
10.8%
Abs
9.4%
Biceps
8.7%
Middle Delts
7.2%
Glutes
7.2%
Quadriceps
6.5%
Calves
5.4%
Upper Back
4%
Lats
3.6%
Hamstrings
3.6%
Rear Delts
2.2%
Forearms
1.4%
Adductors
1.4%
Lower Back
1.4%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-10 reps
-
-
4
Incline Curl (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Dumbbell)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
8-10 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hanging Leg Raise
2
10-15 reps
-
5
Ab Wheel
2
10-15 reps
-
6
Hip Bridge March
2
10-20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
8-10 reps
-
-
4
Hammer Curl
1
1
6-8 reps
8-10 reps
-
-
5
Rear Delt Fly (Dumbbell)
1
12-15 reps
-
Week 1
1 / 1 Weeks
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
4
Hammer Curl
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
5
Rear Delt Fly (Dumbbell)
1 Set
12-15 Reps
-
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
3
Dip (Weighted)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
4
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
5
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
2
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
3
Standing Calf Raise
3 Sets
10-15 Reps
-
4
Hanging Leg Raise
2 Sets
10-15 Reps
-
5
Ab Wheel
2 Sets
10-15 Reps
-
6
Hip Bridge March
2 Sets
10-20 secs
-