logo
BoostcampPNG

Michelle 3-Day Full Body Split

by Ian M.
2 athletes joined

Program Description

Emphasize lower-body development through 3x weekly full-body workouts

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 07, 2024 03:46
  • Last Edited
    Jun 18, 2025 11:39

Summary

Transform your fitness routine with the Michelle 3-Day Full Body Split, a comprehensive 4-week program designed for those looking to build strength and enhance overall conditioning. Each week, you'll engage in a balanced mix of compound lifts, isolation exercises, and dynamic movements, targeting all major muscle groups. With just three training days per week, this program fits seamlessly into your schedule while maximizing results. Get ready to challenge yourself and elevate your performance in the gym!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
5-10 reps
-
2
Stiff Leg Deadlift
2
10-20 reps
-
3
Hip Abductor (Machine)
2
20-30 reps
-
4
Seated Row (Cable)
3
10-20 reps
-
5
Rear Delt Fly (Cable)
3
20-30 reps
-
6
Pike
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
5-10 reps
-
2
Stiff Leg Deadlift
2
10-20 reps
-
3
Hip Abductor (Machine)
2
20-30 reps
-
4
Seated Row (Cable)
3
10-20 reps
-
5
Rear Delt Fly (Cable)
3
20-30 reps
-
6
Pike
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
5-10 reps
-
2
Stiff Leg Deadlift
2
10-20 reps
-
3
Hip Abductor (Machine)
2
20-30 reps
-
4
Seated Row (Cable)
3
10-20 reps
-
5
Rear Delt Fly (Cable)
3
20-30 reps
-
6
Pike
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
5-10 reps
-
2
Stiff Leg Deadlift
2
10-20 reps
-
3
Hip Abductor (Machine)
2
20-30 reps
-
4
Seated Row (Cable)
3
10-20 reps
-
5
Rear Delt Fly (Cable)
3
20-30 reps
-
6
Pike
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
3
0.5-1 mins
-
2
Overhead March W/ Swing
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
10-20 reps
-
4
Band Face Pull
2
20-30 reps
-
5
Leg Press
2
10-20 reps
-
6
Single Leg Deadlift
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
3
0.5-1 mins
-
2
Overhead March W/ Swing
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
10-20 reps
-
4
Band Face Pull
2
20-30 reps
-
5
Leg Press
2
10-20 reps
-
6
Single Leg Deadlift
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
3
0.5-1 mins
-
2
Overhead March W/ Swing
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
10-20 reps
-
4
Band Face Pull
2
20-30 reps
-
5
Leg Press
2
10-20 reps
-
6
Single Leg Deadlift
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
3
0.5-1 mins
-
2
Overhead March W/ Swing
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
10-20 reps
-
4
Band Face Pull
2
20-30 reps
-
5
Leg Press
2
10-20 reps
-
6
Single Leg Deadlift
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
10-20 reps
-
2
Squat (Barbell)
2
10-20 reps
-
3
Glute Kickback (Cable)
2
20-30 reps
-
4
Arm Circle
3
20-30 reps
-
5
Kettlebell Halo
2
10-20 reps
-
6
Press To Windmill
1
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
10-20 reps
-
2
Squat (Barbell)
2
10-20 reps
-
3
Glute Kickback (Cable)
2
20-30 reps
-
4
Arm Circle
3
20-30 reps
-
5
Kettlebell Halo
2
10-20 reps
-
6
Press To Windmill
1
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
10-20 reps
-
2
Squat (Barbell)
2
10-20 reps
-
3
Glute Kickback (Cable)
2
20-30 reps
-
4
Arm Circle
3
20-30 reps
-
5
Kettlebell Halo
2
10-20 reps
-
6
Press To Windmill
1
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
10-20 reps
-
2
Squat (Barbell)
2
10-20 reps
-
3
Glute Kickback (Cable)
2
20-30 reps
-
4
Arm Circle
3
20-30 reps
-
5
Kettlebell Halo
2
10-20 reps
-
6
Press To Windmill
1
5-10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Sumo Deadlift (Paused)
2 Sets
5-10 Reps
-
2
Stiff Leg Deadlift
2 Sets
10-20 Reps
-
3
Hip Abductor (Machine)
2 Sets
20-30 Reps
-
4
Seated Row (Cable)
3 Sets
10-20 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
20-30 Reps
-
6
Pike
3 Sets
10-20 Reps
-
Day 2
1
Battle Ropes
3 Sets
0.5-1 mins
-
2
Overhead March W/ Swing
3 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)
2 Sets
10-20 Reps
-
4
Band Face Pull
2 Sets
20-30 Reps
-
5
Leg Press
2 Sets
10-20 Reps
-
6
Single Leg Deadlift
3 Sets
10-20 Reps
-
Day 3
1
Reverse Lunge (Dumbbell)
2 Sets
10-20 Reps
-
2
Squat (Barbell)
2 Sets
10-20 Reps
-
3
Glute Kickback (Cable)
2 Sets
20-30 Reps
-
4
Arm Circle
3 Sets
20-30 Reps
-
5
Kettlebell Halo
2 Sets
10-20 Reps
-
6
Press To Windmill
1 Set
5-10 Reps
-