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June/July 2025 3 day split

by Seth Gaffar

Program Description

increase muscle mass, and feel good

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 15, 2025 03:46
  • Last Edited
    Jun 16, 2025 01:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
AMRAP
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Chin-Up (Weighted)
3
6-10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
AMRAP
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Chin-Up (Weighted)
3
6-10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
AMRAP
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Chin-Up (Weighted)
3
6-10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
AMRAP
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Chin-Up (Weighted)
3
6-10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
AMRAP
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Chin-Up (Weighted)
3
6-10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
AMRAP
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Chin-Up (Weighted)
3
6-10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
AMRAP
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Chin-Up (Weighted)
3
6-10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
AMRAP
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Chin-Up (Weighted)
3
6-10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
4-6 reps
-
1B
Bench Press (Barbell)
1
AMRAP
77%
1C
Hanging Windshield Wipers
3
AMRAP
-
2A
Inverted Row
3
AMRAP
-
2B
Dip (Weighted)
3
8-12 reps
-
3A
Neck Curl
1
15-20 reps
-
3B
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
4-6 reps
-
1B
Bench Press (Barbell)
1
AMRAP
77%
1C
Hanging Windshield Wipers
3
AMRAP
-
2A
Inverted Row
3
AMRAP
-
2B
Dip (Weighted)
3
8-12 reps
-
3A
Neck Curl
1
15-20 reps
-
3B
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
4-6 reps
-
1B
Bench Press (Barbell)
1
AMRAP
77%
1C
Hanging Windshield Wipers
3
AMRAP
-
2A
Inverted Row
3
AMRAP
-
2B
Dip (Weighted)
3
8-12 reps
-
3A
Neck Curl
1
15-20 reps
-
3B
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
4-6 reps
-
1B
Bench Press (Barbell)
1
AMRAP
77%
1C
Hanging Windshield Wipers
3
AMRAP
-
2A
Inverted Row
3
AMRAP
-
2B
Dip (Weighted)
3
8-12 reps
-
3A
Neck Curl
1
15-20 reps
-
3B
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
4-6 reps
-
1B
Bench Press (Barbell)
1
AMRAP
77%
1C
Hanging Windshield Wipers
3
AMRAP
-
2A
Inverted Row
3
AMRAP
-
2B
Dip (Weighted)
3
8-12 reps
-
3A
Neck Curl
1
15-20 reps
-
3B
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
4-6 reps
-
1B
Bench Press (Barbell)
1
AMRAP
77%
1C
Hanging Windshield Wipers
3
AMRAP
-
2A
Inverted Row
3
AMRAP
-
2B
Dip (Weighted)
3
8-12 reps
-
3A
Neck Curl
1
15-20 reps
-
3B
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
4-6 reps
-
1B
Bench Press (Barbell)
1
AMRAP
77%
1C
Hanging Windshield Wipers
3
AMRAP
-
2A
Inverted Row
3
AMRAP
-
2B
Dip (Weighted)
3
8-12 reps
-
3A
Neck Curl
1
15-20 reps
-
3B
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
4-6 reps
-
1B
Bench Press (Barbell)
1
AMRAP
77%
1C
Hanging Windshield Wipers
3
AMRAP
-
2A
Inverted Row
3
AMRAP
-
2B
Dip (Weighted)
3
8-12 reps
-
3A
Neck Curl
1
15-20 reps
-
3B
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
8-12 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Glute-Ham Raise
3
AMRAP
-
2B
Half Kneeling Kettle Bell Press
3
8-12 reps
-
3
Standing Calf Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
8-12 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Glute-Ham Raise
3
AMRAP
-
2B
Half Kneeling Kettle Bell Press
3
8-12 reps
-
3
Standing Calf Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
8-12 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Glute-Ham Raise
3
AMRAP
-
2B
Half Kneeling Kettle Bell Press
3
8-12 reps
-
3
Standing Calf Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
8-12 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Glute-Ham Raise
3
AMRAP
-
2B
Half Kneeling Kettle Bell Press
3
8-12 reps
-
3
Standing Calf Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
8-12 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Glute-Ham Raise
3
AMRAP
-
2B
Half Kneeling Kettle Bell Press
3
8-12 reps
-
3
Standing Calf Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
8-12 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Glute-Ham Raise
3
AMRAP
-
2B
Half Kneeling Kettle Bell Press
3
8-12 reps
-
3
Standing Calf Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
8-12 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Glute-Ham Raise
3
AMRAP
-
2B
Half Kneeling Kettle Bell Press
3
8-12 reps
-
3
Standing Calf Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
8-12 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Glute-Ham Raise
3
AMRAP
-
2B
Half Kneeling Kettle Bell Press
3
8-12 reps
-
3
Standing Calf Raise
3
12-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Ab Wheel
3 Sets
AMRAP
-
1B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2A
Chin-Up (Weighted)
3 Sets
6-10 Reps
-
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Single Leg Calf Raise (Weighted)
3 Sets
10-15 Reps
-
Day 2
1A
Bench Press (Barbell)
1 Set
4-6 Reps
-
1B
Bench Press (Barbell)
1 Set
AMRAP
77%
1C
Hanging Windshield Wipers
3 Sets
AMRAP
-
2A
Inverted Row
3 Sets
AMRAP
-
2B
Dip (Weighted)
3 Sets
8-12 Reps
-
3A
Neck Curl
1 Set
15-20 Reps
-
3B
Neck Extension
3 Sets
15-20 Reps
-
Day 3
1A
Safety Bar Squat
3 Sets
8-12 Reps
-
1B
Cable Crunch
3 Sets
10-15 Reps
-
2A
Glute-Ham Raise
3 Sets
AMRAP
-
2B
Half Kneeling Kettle Bell Press
3 Sets
8-12 Reps
-
3
Standing Calf Raise
3 Sets
12-20 Reps
-