양선수 3분할 루틴
3 split routine for lean muscle gain
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 25 reps | @10 |
| 1 | 30 reps | @10 | ||
| 1 | 35 reps | @10 | ||
| 2 | Bent Over Row (Barbell) | 1 | 30 reps | @10 |
| 1 | 35 reps | @10 | ||
| 1 | 40 reps | @10 | ||
| 3 | Seated Row (Cable) | 1 | 25 reps | @10 |
| 1 | 30 reps | @10 | ||
| 1 | 35 reps | @10 | ||
| 4 | Romanian Deadlift (Barbell) | 1 | 40 reps | @10 |
| 1 | 50 reps | @10 | ||
| 1 | 60 reps | @10 | ||
| 5 | Seated Military Press (Smith Machine) | 1 | 20 reps | @10 |
| 2 | 25 reps | @10 | ||
| 6 | Lateral Raise (Machine) | 1 | 25 reps | @10 |
| 1 | 30 reps | @10 | ||
| 1 | 35 reps | @10 | ||
| 7 | Lying Rear Lateral Raise | 1 | 25 reps | @10 |
| 1 | 30 reps | @10 | ||
| 1 | 35 reps | @10 | ||
| 8 | Seated Wide-Grip Row (Cable) | 1 | 20 reps | @10 |
| 1 | 25 reps | @10 | ||
| 1 | 30 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 2 | 30 reps | @10 |
| 1 | 35 reps | @10 | ||
| 2 | Chest Fly (Machine) | 3 | 30 reps | @10 |
| 3 | Incline Bench Press (Smith Machine) | 3 | 30 reps | @10 |
| 4 | Incline Chest Fly (Dumbbell) | 3 | 7 reps | @10 |
| Superset | ||||
| 5A | Bicep Curl (EZ Bar) | 3 | 10 reps | @10 |
| 5B | Tricep Pushdown (Cable) | 3 | 30 reps | @10 |
| Superset | ||||
| 6A | 21s (EZ Bar) | 3 | 10 reps | @10 |
| 6B | Tricep Rope Push Down (Cable) | 3 | 30 reps | @10 |
| Superset | ||||
| 7A | Bicep Curl (Cable) | 3 | 10 reps | @10 |
| 7B | Single Arm Tricep Extension (Cable) | 3 | 15 reps | @10 |
| Superset | ||||
| 8A | Hammer Curl | 3 | 7 reps | @10 |
| 8B | Lying Tricep Extension (Barbell) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 1 | 30 reps | @10 |
| 1 | 40 reps | @10 | ||
| 1 | 50 reps | @10 | ||
| 2 | Goblet Squat | 3 | 10 reps | @10 |
| 3 | Lunge (Dumbbell) | 3 | 10 reps | @10 |
| 4 | Squat (Bodyweight) | 3 | 10 reps | @10 |
| 5 | Lying Leg Curl | 3 | 10 reps | @10 |
| 6 | Single-Leg Leg Curl | 3 | 10 reps | @10 |
| 7 | Stiff Leg Deadlift | 3 | 10 reps | @10 |
| 8 | Standing Calf Raise | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 25 reps | @10 |
| 1 | 30 reps | @10 | ||
| 1 | 35 reps | @10 | ||
| 2 | Bent Over Row (Barbell) | 1 | 30 reps | @10 |
| 1 | 35 reps | @10 | ||
| 1 | 40 reps | @10 | ||
| 3 | Seated Row (Cable) | 1 | 25 reps | @10 |
| 1 | 30 reps | @10 | ||
| 1 | 35 reps | @10 | ||
| 4 | Romanian Deadlift (Barbell) | 1 | 40 reps | @10 |
| 1 | 50 reps | @10 | ||
| 1 | 60 reps | @10 | ||
| 5 | Seated Military Press (Smith Machine) | 1 | 20 reps | @10 |
| 2 | 25 reps | @10 | ||
| 6 | Lateral Raise (Machine) | 1 | 25 reps | @10 |
| 1 | 30 reps | @10 | ||
| 1 | 35 reps | @10 | ||
| 7 | Lying Rear Lateral Raise | 1 | 25 reps | @10 |
| 1 | 30 reps | @10 | ||
| 1 | 35 reps | @10 | ||
| 8 | Seated Wide-Grip Row (Cable) | 1 | 20 reps | @10 |
| 1 | 25 reps | @10 | ||
| 1 | 30 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 2 | 30 reps | @10 |
| 1 | 35 reps | @10 | ||
| 2 | Chest Fly (Machine) | 3 | 30 reps | @10 |
| 3 | Incline Bench Press (Smith Machine) | 3 | 30 reps | @10 |
| 4 | Incline Chest Fly (Dumbbell) | 3 | 7 reps | @10 |
| Superset | ||||
| 5A | Bicep Curl (EZ Bar) | 3 | 10 reps | @10 |
| 5B | Tricep Pushdown (Cable) | 3 | 30 reps | @10 |
| Superset | ||||
| 6A | 21s (EZ Bar) | 3 | 10 reps | @10 |
| 6B | Tricep Rope Push Down (Cable) | 3 | 30 reps | @10 |
| Superset | ||||
| 7A | Bicep Curl (Cable) | 3 | 10 reps | @10 |
| 7B | Single Arm Tricep Extension (Cable) | 3 | 15 reps | @10 |
| Superset | ||||
| 8A | Hammer Curl | 3 | 7 reps | @10 |
| 8B | Lying Tricep Extension (Barbell) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 1 | 30 reps | @10 |
| 1 | 40 reps | @10 | ||
| 1 | 50 reps | @10 | ||
| 2 | Goblet Squat | 3 | 10 reps | @10 |
| 3 | Lunge (Dumbbell) | 3 | 10 reps | @10 |
| 4 | Squat (Bodyweight) | 3 | 10 reps | @10 |
| 5 | Lying Leg Curl | 3 | 10 reps | @10 |
| 6 | Single-Leg Leg Curl | 3 | 10 reps | @10 |
| 7 | Stiff Leg Deadlift | 3 | 10 reps | @10 |
| 8 | Standing Calf Raise | 3 | 10 reps | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 양선수 3분할 루틴 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
양선수 3분할 루틴 is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
양선수 3분할 루틴 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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