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June/July 2025 3 day split

by Seth Gaffar
4.0
(1 rating)

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 18, 2025 11:31

Summary

Transform your physique with the June/July 2025 3-Day Split program, designed for those ready to commit to an 8-week journey of strength and growth. This program focuses on a balanced mix of compound lifts and bodyweight exercises, ensuring you hit all major muscle groups effectively. With just three training days per week, you'll maximize your results while allowing ample recovery time. Gear up for a challenging yet rewarding experience that will elevate your fitness game and sculpt your body!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.4%
Hamstrings
13.4%
Glutes
11.6%
Quadriceps
9.8%
Calves
8.9%
Lats
8%
Upper Back
8%
Triceps
6.2%
Neck
5.9%
Chest
5.6%
Lower Back
3.6%
Adductors
2.7%
Front Delts
2.1%
Biceps
0.9%
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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
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
-