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BoostcampPNG

Massive Dad 3 day split

by Roberto B.
1 athletes joined

Program Description

Building muscle during a recomp phase. Will follow phase 2 with a new rotation A1 B1 C1 - A2 B2 C2 for lagging bodyparts.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 22, 2025 04:54
  • Last Edited
    Jul 22, 2025 07:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Cable Low Row
1
1
6-8 reps
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
1
5-8 reps
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
2
15 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-7 reps
7-10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
4-7 reps
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
1
5-8 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
1
6-8 reps
8-15 reps
-
-
5
Hyperextension
2
1
6-10 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Cable Low Row
1
1
6-8 reps
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
1
5-8 reps
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
2
15 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-7 reps
7-10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
4-7 reps
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
1
5-8 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
1
6-8 reps
8-15 reps
-
-
5
Hyperextension
2
1
6-10 reps
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-7 reps
7-10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
4-7 reps
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
1
5-8 reps
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
1
6-8 reps
8-15 reps
-
-
5
Hyperextension
2
1
6-10 reps
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Cable Low Row
1
1
6-8 reps
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
1
5-8 reps
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
2
15 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-7 reps
7-10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
4-7 reps
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
1
5-8 reps
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
1
6-8 reps
8-15 reps
-
-
5
Hyperextension
2
1
6-10 reps
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Cable Low Row
1
1
6-8 reps
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
1
5-8 reps
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
2
15 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
1
6-8 reps
8-15 reps
-
-
5
Hyperextension
2
1
6-10 reps
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Cable Low Row
1
1
6-8 reps
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
1
5-8 reps
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
2
15 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-7 reps
7-10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
4-7 reps
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
1
5-8 reps
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
1
6-8 reps
8-15 reps
-
-
5
Hyperextension
2
1
6-10 reps
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Cable Low Row
1
1
6-8 reps
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
1
5-8 reps
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
2
15 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-7 reps
7-10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
4-7 reps
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
1
5-8 reps
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Cable Low Row
1
1
6-8 reps
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
1
5-8 reps
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
2
15 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-7 reps
7-10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
4-7 reps
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
1
5-8 reps
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
1
6-8 reps
8-15 reps
-
-
5
Hyperextension
2
1
6-10 reps
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Cable Low Row
1
1
6-8 reps
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
1
5-8 reps
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
2
15 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-7 reps
7-10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
4-7 reps
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
1
5-8 reps
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
1
6-8 reps
8-15 reps
-
-
5
Hyperextension
2
1
6-10 reps
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
-
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
8-15 Reps
-
2
Cable Low Row
1 Set
1 Set
6-8 Reps
8-15 Reps
-
-
3
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
-
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
-
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
5-8 Reps
8-15 Reps
-
-
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
8
Lateral Raise (Cable)
2 Sets
12 Reps
-
9
Standing Calf Raise
3 Sets
10-15 Reps
-
10
Lying Leg Raise
1 Set
2 Sets
15 Reps
15 Reps
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
4-7 Reps
7-10 Reps
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-7 Reps
7-10 Reps
-
-
3
Pec Deck (Machine)
3 Sets
8-12 Reps
-
4
Dip (Weighted)
3 Sets
8-15 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
7
Hammer Curl (Cable)
2 Sets
10-15 Reps
-
8
Reverse Pec Deck
4 Sets
10-15 Reps
-
9
Cable Crunch
3 Sets
10-15 Reps
-
Day 3
1
Incline Triceps Pushdown
2 Sets
6-10 Reps
-
2
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
-
3
Single Arm Overhead Tricep Extension
2 Sets
10-15 Reps
-
4
Leg Press
1 Set
1 Set
6-8 Reps
8-15 Reps
-
-
5
Hyperextension
2 Sets
1 Set
6-10 Reps
8-15 Reps
-
-
6
Leg Curl
2 Sets
8-12 Reps
-
7
Hack Squat
2 Sets
6-10 Reps
-
8
Leg Extension
2 Sets
10-12 Reps
-
9
Standing Calf Raise
4 Sets
10-15 Reps
-
Day 4
1
Pull-Up (Weighted)
3 Sets
8-15 Reps
-
2
Cable Low Row
1 Set
1 Set
6-8 Reps
8-15 Reps
-
-
3
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
-
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
-
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
5-8 Reps
8-15 Reps
-
-
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
8
Lateral Raise (Cable)
2 Sets
12 Reps
-
9
Standing Calf Raise
3 Sets
10-15 Reps
-
10
Lying Leg Raise
1 Set
2 Sets
15 Reps
15 Reps
-
-