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BoostcampPNG

3 day split

by Lasse I.

Program Description

Combined with cardio

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 24, 2025 11:35
  • Last Edited
    Jun 18, 2025 08:31

Summary

Unlock your strength potential with this focused 3-day split program designed for a 4-week duration. Each session targets major muscle groups through a variety of dumbbell exercises, including the Seated Shoulder Press, Goblet Squat, and Lateral Raise, ensuring balanced development and muscle growth. Perfect for those looking to build strength and endurance, this program emphasizes effective movements and proper form. Get ready to transform your physique and elevate your fitness journey!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Floor Press (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Floor Press (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Floor Press (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Floor Press (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Chin-Up (Assisted)
3
-
6
Russian Twist
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Chin-Up (Assisted)
3
-
6
Russian Twist
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Chin-Up (Assisted)
3
-
6
Russian Twist
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Chin-Up (Assisted)
3
-
6
Russian Twist
3
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
2
Floor Press (Dumbbell)
3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Dips Between Chairs
3 Sets
12 Reps
-
6
Plank
3 Sets
0.5 mins
-
Day 2
1
Goblet Squat
3 Sets
12 Reps
-
2
Step-Up (Weighted)
3 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Hamstring Curl
3 Sets
10 Reps
-
5
Lying Leg Raise
3 Sets
15 Reps
-
6
Side Plank
3 Sets
0.5 mins
-
Day 3
1
Floor Press (Dumbbell)
3 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
5
Chin-Up (Assisted)
3 Sets
-
6
Russian Twist
3 Sets
20 Reps
-