Program Description
**Amy’s 3 Day Split** is a comprehensive 12-week program designed to build muscle and enhance sculpting through a structured approach. With workouts scheduled three times a week, each session lasts around 40 minutes and targets major muscle groups using a full gym setup. This beginner-friendly program combines compound and isolation exercises, ensuring balanced development and strength gains. Get ready to transform your physique and elevate your fitness journey!
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJan 05, 2026 02:13
- Last EditedJan 05, 2026 02:45
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.3%
Quadriceps
10.8%
Hamstrings
9.9%
Abs
9.5%
Triceps
9%
Front Delts
9%
Lats
9%
Upper Back
9%
Chest
4.5%
Middle Delts
4.5%
Biceps
4.5%
Calves
2.7%
Adductors
2.3%
Lower Back
2.3%
Cardio
1.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Military Press (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Military Press (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Military Press (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Military Press (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Military Press (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Military Press (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Military Press (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Military Press (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Military Press (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Military Press (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Military Press (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Military Press (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Knee Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Bench Press (Barbell)
2
12 reps
-
5
Seated Overhead Press (Dumbbell)
2
12 reps
-
6
Pull-Up (Assisted)
2
12 reps
-
7
T-Bar Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Bench Press (Barbell)
2
12 reps
-
5
Seated Overhead Press (Dumbbell)
2
12 reps
-
6
Pull-Up (Assisted)
2
12 reps
-
7
T-Bar Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Bench Press (Barbell)
2
12 reps
-
5
Seated Overhead Press (Dumbbell)
2
12 reps
-
6
Pull-Up (Assisted)
2
12 reps
-
7
T-Bar Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Bench Press (Barbell)
2
12 reps
-
5
Seated Overhead Press (Dumbbell)
2
12 reps
-
6
Pull-Up (Assisted)
2
12 reps
-
7
T-Bar Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Bench Press (Barbell)
2
12 reps
-
5
Seated Overhead Press (Dumbbell)
2
12 reps
-
6
Pull-Up (Assisted)
2
12 reps
-
7
T-Bar Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Bench Press (Barbell)
2
12 reps
-
5
Seated Overhead Press (Dumbbell)
2
12 reps
-
6
Pull-Up (Assisted)
2
12 reps
-
7
T-Bar Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Bench Press (Barbell)
2
12 reps
-
5
Seated Overhead Press (Dumbbell)
2
12 reps
-
6
Pull-Up (Assisted)
2
12 reps
-
7
T-Bar Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Bench Press (Barbell)
2
12 reps
-
5
Seated Overhead Press (Dumbbell)
2
12 reps
-
6
Pull-Up (Assisted)
2
12 reps
-
7
T-Bar Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Bench Press (Barbell)
2
12 reps
-
5
Seated Overhead Press (Dumbbell)
2
12 reps
-
6
Pull-Up (Assisted)
2
12 reps
-
7
T-Bar Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Bench Press (Barbell)
2
12 reps
-
5
Seated Overhead Press (Dumbbell)
2
12 reps
-
6
Pull-Up (Assisted)
2
12 reps
-
7
T-Bar Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Bench Press (Barbell)
2
12 reps
-
5
Seated Overhead Press (Dumbbell)
2
12 reps
-
6
Pull-Up (Assisted)
2
12 reps
-
7
T-Bar Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Bench Press (Barbell)
2
12 reps
-
5
Seated Overhead Press (Dumbbell)
2
12 reps
-
6
Pull-Up (Assisted)
2
12 reps
-
7
T-Bar Row
2
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat3 Sets
12 Reps
-
2
Step-Up (Weighted)3 Sets
12 Reps
-
3
Hip Thrust (Barbell)3 Sets
12 Reps
-
4
Seated Calf Raise3 Sets
12 Reps
-
Day 2
1
Treadmill1 Set
45 mins
-
Day 3
1
Chest Press (Machine)3 Sets
12 Reps
-
2
Seated Military Press (Barbell)3 Sets
12 Reps
-
3
Lat Pulldown3 Sets
12 Reps
-
4
Seated Row (Cable)3 Sets
12 Reps
-
5
Knee Raise (Captain's Chair)3 Sets
15 Reps
-
Day 4
1
Treadmill1 Set
45 mins
-
Day 5
1
Goblet Squat2 Sets
12 Reps
-
2
Step-Up (Weighted)2 Sets
12 Reps
-
3
Romanian Deadlift (Dumbbell)2 Sets
12 Reps
-
4
Bench Press (Barbell)2 Sets
12 Reps
-
5
Seated Overhead Press (Dumbbell)2 Sets
12 Reps
-
6
Pull-Up (Assisted)2 Sets
12 Reps
-
7
T-Bar Row2 Sets
12 Reps
-