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Busy dad's 3 day whole body split

by Nick McFarlane
4 athletes joined

Program Description

Whole body split, 3 days a week to target most muscle groups for overall body strength. Focus on strength building and hypertrophy. 3/4 compound lifts plus a few accessory muscles targeted. Deload in week 5 and 10

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 21, 2024 01:31
  • Last Edited
    Jun 18, 2025 10:08

Summary

Designed for the busy dad, this 10-week whole body split program maximizes your time with just three sessions per week. Each workout targets major muscle groups through a mix of compound and isolation exercises, ensuring balanced strength development. You'll engage in essential lifts like the Bench Press and Deadlift, alongside effective accessory movements to sculpt your physique. Get ready to build strength and boost your energy, all while fitting your fitness journey into your packed schedule!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Leg Press (45 Degrees)
3
6 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
5 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Leg Press (45 Degrees)
3
6 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
5 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6
2
Leg Press (45 Degrees)
3
10 reps
RPE 6
3
Overhead Press (Barbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
10 reps
RPE 6
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Leg Press (45 Degrees)
3
6 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
5 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Leg Press (45 Degrees)
3
6 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
5 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6
2
Leg Press (45 Degrees)
3
10 reps
RPE 6
3
Overhead Press (Barbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
10 reps
RPE 6
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Squat (Barbell)
3
6 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Squat (Barbell)
3
6 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 6
4
Seated Hamstring Curl
3
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
6
Standing Calf Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Squat (Barbell)
3
6 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Squat (Barbell)
3
6 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 6
4
Seated Hamstring Curl
3
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
6
Standing Calf Raise
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5
Decline Sit Up (Weighted)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5
Decline Sit Up (Weighted)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Deadlift (Barbell)
3
6 reps
RPE 7
3
Lat Pulldown
3
6 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
5
Decline Sit Up (Weighted)
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Deadlift (Barbell)
3
6 reps
RPE 7
3
Lat Pulldown
3
6 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
5
Decline Sit Up (Weighted)
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 6
3
Lat Pulldown
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
5
Decline Sit Up (Weighted)
3
15 reps
RPE 6
6
Hip Abductor (Machine)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5
Decline Sit Up (Weighted)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5
Decline Sit Up (Weighted)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Deadlift (Barbell)
3
6 reps
RPE 7
3
Lat Pulldown
3
6 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
5
Decline Sit Up (Weighted)
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Deadlift (Barbell)
3
6 reps
RPE 7
3
Lat Pulldown
3
6 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
5
Decline Sit Up (Weighted)
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 6
3
Lat Pulldown
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
5
Decline Sit Up (Weighted)
3
15 reps
RPE 6
6
Hip Abductor (Machine)
3
12 reps
RPE 6
Week 1
1 / 10 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
8 Reps
@7
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
5
Decline Sit Up (Weighted)
3 Sets
15 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
6 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@7
Day 2
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Squat (Barbell)
3 Sets
8 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@7
4
Seated Hamstring Curl
3 Sets
8 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@7