logo
BoostcampPNG

Minimalist Home Gym 3 Day Split

by Mark M.

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
    Sep 10, 2025 02:04
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%
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
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
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 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 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 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 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 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 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)
2 Sets
4-8 Reps
@8
2
Seal Row
2 Sets
4-8 Reps
@8
3
Overhead Extension (EZ Bar)
2 Sets
4-8 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
4-8 Reps
@8
5
Lying Side Lateral Raise
2 Sets
4-8 Reps
@8
6
Split Squat (Dumbbell)
2 Sets
4-8 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
@8
2
Seated Overhead Press (Barbell)
2 Sets
4-8 Reps
@8
3
Straight Arm Pulldown
2 Sets
4-8 Reps
@8
4
Pec Fly (Dumbbell)
2 Sets
4-8 Reps
@8
5
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@8
6
Standing Calf Raise
2 Sets
6-10 Reps
@8
Day 3
1
High Bar Squat (Barbell)
2 Sets
4-8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
4-8 Reps
@8
3
Dip (Weighted)
2 Sets
4-8 Reps
@8
4
Leg Extension
2 Sets
4-8 Reps
@8
5
Seated Hamstring Curl
2 Sets
4-8 Reps
@8
6
Behind The Back Lateral Raise (Cable)
2 Sets
4-8 Reps
@8