Massive Dad 3 day split
Bodybuilding old school, medium to high volume
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 8–15 reps |
| 2 | Cable Low Row | 1 | 6–8 reps |
| 1 | 8–15 reps | ||
| 3 | Lat Pulldown (Neutral Grip) | 2 | 6–10 reps |
| 4 | Chest Supported Row (Dumbbell) | 3 | 10–15 reps |
| 5 | Standing Pullover (Cable) | 2 | 10–15 reps |
| 6 | Seated Shoulder Press (Dumbbell) | 1 | 5–8 reps |
| 1 | 8–15 reps | ||
| 7 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 8 | Lateral Raise (Cable) | 2 | 12 reps |
| 9 | Standing Calf Raise | 3 | 10–15 reps |
| 10 | Lying Leg Raise | 1 | 15 reps |
| 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 4–7 reps |
| 1 | 7–10 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 4–7 reps |
| 1 | 7–10 reps | ||
| 3 | Pec Deck (Machine) | 3 | 8–12 reps |
| 4 | Dip (Weighted) | 3 | 8–15 reps |
| 5 | Preacher Curl (EZ Bar) | 2 | 5–8 reps |
| 6 | Incline Curl (Dumbbell) | 1 | 5–8 reps |
| 1 | 8–12 reps | ||
| 7 | Hammer Curl (Cable) | 2 | 10–15 reps |
| 8 | Reverse Pec Deck | 4 | 10–15 reps |
| 9 | Cable Crunch | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Triceps Pushdown | 2 | 6–10 reps |
| 2 | Skull Crusher (Dumbbell) | 2 | 8–12 reps |
| 3 | Single Arm Overhead Tricep Extension | 2 | 10–15 reps |
| 4 | Leg Press | 1 | 6–8 reps |
| 1 | 8–15 reps | ||
| 5 | Hyperextension | 2 | 6–10 reps |
| 1 | 8–15 reps | ||
| 6 | Leg Curl | 2 | 8–12 reps |
| 7 | Hack Squat | 2 | 6–10 reps |
| 8 | Leg Extension | 2 | 10–12 reps |
| 9 | Standing Calf Raise | 4 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 8–15 reps |
| 2 | Cable Low Row | 1 | 6–8 reps |
| 1 | 8–15 reps | ||
| 3 | Lat Pulldown (Neutral Grip) | 2 | 6–10 reps |
| 4 | Chest Supported Row (Dumbbell) | 3 | 10–15 reps |
| 5 | Standing Pullover (Cable) | 2 | 10–15 reps |
| 6 | Seated Shoulder Press (Dumbbell) | 1 | 5–8 reps |
| 1 | 8–15 reps | ||
| 7 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 8 | Lateral Raise (Cable) | 2 | 12 reps |
| 9 | Standing Calf Raise | 3 | 10–15 reps |
| 10 | Lying Leg Raise | 1 | 15 reps |
| 2 | 15 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Massive Dad 3 day split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Massive Dad 3 day split is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Massive Dad 3 day split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
