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Minimalist Home Gym 3 Day Split

by Mark M.
1 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 10, 2025 02:02
  • Last Edited
    Oct 27, 2025 12:45

Summary

Transform your fitness journey with the Minimalist Home Gym 3 Day Split, a focused 9-week program designed for those who want to maximize their results with minimal equipment. This plan strategically targets all major muscle groups three times a week, utilizing effective barbell and dumbbell exercises like the Incline Bench Press and Romanian Deadlift. Each session is crafted to push your limits, ensuring you build strength and muscle efficiently. Perfect for home gym enthusiasts, this program empowers you to achieve your goals without unnecessary complexity.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.5%
Front Delts
9.9%
Hamstrings
9.9%
Quadriceps
9.9%
Middle Delts
9.3%
Lats
8.6%
Chest
8%
Biceps
8%
Glutes
6.8%
Upper Back
5.6%
Abs
3.1%
Rear Delts
3.1%
Calves
3.1%
Lower Back
2.5%
Forearms
1.2%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 7
2
Seal Row
2
4-8 reps
RPE 7
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 7
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 7
5
Lying Side Lateral Raise
2
4-8 reps
RPE 7
6
Split Squat (Dumbbell)
2
4-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 7
2
Seal Row
2
4-8 reps
RPE 7
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 7
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 7
5
Lying Side Lateral Raise
2
4-8 reps
RPE 7
6
Split Squat (Dumbbell)
2
4-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8
2
Seal Row
2
4-8 reps
RPE 8
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 8
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 8
5
Lying Side Lateral Raise
2
4-8 reps
RPE 8
6
Split Squat (Dumbbell)
2
4-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8
2
Seal Row
2
4-8 reps
RPE 8
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 8
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 8
5
Lying Side Lateral Raise
2
4-8 reps
RPE 8
6
Split Squat (Dumbbell)
2
4-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lying Side Lateral Raise
2
4-8 reps
RPE 9
6
Split Squat (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lying Side Lateral Raise
2
4-8 reps
RPE 9
6
Split Squat (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 9
5
Lying Side Lateral Raise
2
4-8 reps
RPE 9
6
Split Squat (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seal Row
2
4-8 reps
RPE 10
3
Overhead Extension (EZ Bar)
2
4-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
4-8 reps
RPE 10
5
Lying Side Lateral Raise
2
4-8 reps
RPE 10
6
Split Squat (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-8 reps
RPE 5
2
Seal Row
1
4-8 reps
RPE 5
3
Overhead Extension (EZ Bar)
1
4-8 reps
RPE 5
4
Incline Curl (Dumbbell)
1
4-8 reps
RPE 5
5
Lying Side Lateral Raise
1
4-8 reps
RPE 5
6
Split Squat (Dumbbell)
1
4-8 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 7
2
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 7
3
Straight Arm Pulldown
2
4-8 reps
RPE 7
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 7
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 7
6
Standing Calf Raise
2
6-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 7
2
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 7
3
Straight Arm Pulldown
2
4-8 reps
RPE 7
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 7
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 7
6
Standing Calf Raise
2
6-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8
2
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 8
3
Straight Arm Pulldown
2
4-8 reps
RPE 8
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8
6
Standing Calf Raise
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8
2
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 8
3
Straight Arm Pulldown
2
4-8 reps
RPE 8
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8
6
Standing Calf Raise
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
3
Straight Arm Pulldown
2
4-8 reps
RPE 9
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Standing Calf Raise
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
3
Straight Arm Pulldown
2
4-8 reps
RPE 9
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Standing Calf Raise
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
3
Straight Arm Pulldown
2
4-8 reps
RPE 9
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Standing Calf Raise
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 10
2
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 10
3
Straight Arm Pulldown
2
4-8 reps
RPE 10
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 5
2
Seated Overhead Press (Barbell)
1
4-8 reps
RPE 5
3
Straight Arm Pulldown
1
4-8 reps
RPE 5
4
Pec Fly (Dumbbell)
1
4-8 reps
RPE 5
5
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 5
6
Standing Calf Raise
1
6-10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 7
2
Pull-Up (Weighted)
2
4-8 reps
RPE 7
3
Dip (Weighted)
2
4-8 reps
RPE 7
4
Leg Extension
2
4-8 reps
RPE 7
5
Seated Hamstring Curl
2
4-8 reps
RPE 7
6
Behind The Back Lateral Raise (Cable)
2
4-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 7
2
Pull-Up (Weighted)
2
4-8 reps
RPE 7
3
Dip (Weighted)
2
4-8 reps
RPE 7
4
Leg Extension
2
4-8 reps
RPE 7
5
Seated Hamstring Curl
2
4-8 reps
RPE 7
6
Behind The Back Lateral Raise (Cable)
2
4-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 8
2
Pull-Up (Weighted)
2
4-8 reps
RPE 8
3
Dip (Weighted)
2
4-8 reps
RPE 8
4
Leg Extension
2
4-8 reps
RPE 8
5
Seated Hamstring Curl
2
4-8 reps
RPE 8
6
Behind The Back Lateral Raise (Cable)
2
4-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 8
2
Pull-Up (Weighted)
2
4-8 reps
RPE 8
3
Dip (Weighted)
2
4-8 reps
RPE 8
4
Leg Extension
2
4-8 reps
RPE 8
5
Seated Hamstring Curl
2
4-8 reps
RPE 8
6
Behind The Back Lateral Raise (Cable)
2
4-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Seated Hamstring Curl
2
4-8 reps
RPE 9
6
Behind The Back Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Seated Hamstring Curl
2
4-8 reps
RPE 9
6
Behind The Back Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 9
3
Dip (Weighted)
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Seated Hamstring Curl
2
4-8 reps
RPE 9
6
Behind The Back Lateral Raise (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Dip (Weighted)
2
4-8 reps
RPE 10
4
Leg Extension
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
2
4-8 reps
RPE 10
6
Behind The Back Lateral Raise (Cable)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-8 reps
RPE 5
2
Pull-Up (Weighted)
1
4-8 reps
RPE 5
3
Dip (Weighted)
1
4-8 reps
RPE 5
4
Leg Extension
1
4-8 reps
RPE 5
5
Seated Hamstring Curl
1
4-8 reps
RPE 5
6
Behind The Back Lateral Raise (Cable)
1
4-8 reps
RPE 5
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7
2
Seal Row
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7
3
Overhead Extension (EZ Bar)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7
4
Incline Curl (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7
5
Lying Side Lateral Raise
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7
6
Split Squat (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7
2
Seated Overhead Press (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7
3
Straight Arm Pulldown
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7
4
Pec Fly (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7
5
Preacher Curl (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7
6
Standing Calf Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@7
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7
2
Pull-Up (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7
3
Dip (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7
4
Leg Extension
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7
5
Seated Hamstring Curl
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7
6
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@7