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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!
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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
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
-