Modified 3 day split
My personal workout routine, made to work on all major body parts while also giving some attention to less popular areas such as neck, forearms, upper traps and
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide grip pull-up (Weighted) | 2 | 4–8 reps |
| 2 | Pec Fly (Dumbbell) | 2 | 5–10 reps |
| 3 | Side Bend (Dumbbell) | 1 | 6–12 reps |
| 4 | High Row | 1 | 5–10 reps |
| 5 | Pec Deck (Machine) | 1 | 7–12 reps |
| 6 | Smith Machine Shrug | 1 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 5–10 reps |
| 2 | Pec Fly (Dumbbell) | 2 | 5–10 reps |
| 3 | Hanging Leg Raise | 1 | 5–12 reps |
| 4 | Lat Pulldown (Close Grip) | 2 | 5–12 reps |
| 5 | Chest Press (Machine) | 2 | 5–12 reps |
| 6 | Smith Machine Shrug | 1 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Dumbbell Curl | 3 | 5–10 reps |
| 2 | Lateral Raise (Dumbbell) | 4 | 8–15 reps |
| 3 | Overhead Tricep Extension (Dumbbell) | 3 | 7–12 reps |
| 4 | Reverse Pec Deck | 3 | 7–15 reps |
| 5 | Shoulder Press (Machine) | 2 | 5–10 reps |
| 6 | Reverse Curl (Barbell) | 1 | 8–15 reps |
| 7 | Wrist Curls | 1 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Leg Calf Raise (Weighted) | 1 | 5–10 reps |
| 2 | Back Extension (Weighted) | 2 | 5–12 reps |
| 3 | Leg Extension | 3 | 5–10 reps |
| 4 | Nordic Curl | 1 | 5–8 reps |
| 5 | Neck Curl | 1 | 8–20 reps |
| 6 | Neck Extension | 1 | 8–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Preacher Curl (Barbell) | 3 | 5–10 reps |
| 2 | Lateral Raise (Dumbbell) | 4 | 8–15 reps |
| 3 | Single Arm Pushdown | 3 | 7–15 reps |
| 4 | Reverse Pec Deck | 3 | 7–15 reps |
| 5 | Shoulder Press (Machine) | 2 | 5–10 reps |
| 6 | Reverse Curl (Barbell) | 1 | 8–15 reps |
| 7 | Wrist Curls | 1 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Leg Calf Raise (Weighted) | 1 | 5–10 reps |
| 2 | Back Extension (Weighted) | 2 | 5–12 reps |
| 3 | Leg Extension | 3 | 5–10 reps |
| 4 | Jefferson Curl | 1 | 5–8 reps |
| 5 | Neck Curl | 1 | 8–15 reps |
| 6 | Neck Extension | 1 | 8–15 reps |
Common questions
Yes, Modified 3 day split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 40 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.
Modified 3 day split 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Modified 3 day split 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.
Get started
