Simple 3 Day Bodybuilding for a Surgical Resident

by Patrick

1 athletes joined

Program Description

A workout program made to fit into busy and unpredictable schedules. A 3 day split that doesn't need to be any specific day of the week because there are no overlapping muscle groups. Lots of supersets to save time. My qualifications: Senior surgical resident DL 335 Squat 315 Bench 225 OHP 155 Also trained for a 4:12 marathon in PGY2 Increase weight when hitting maximum rep ranges.

Program Overview

Level
Intermediate, Novice, Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
60 minutes
Created
Feb 19, 2026 11:29
Last Edited
Feb 19, 2026 07:01

Muscle Engagement

Front

Back

MuscleSet

Front Delts

13.9%

Triceps

11.6%

Upper Back

11.6%

Chest

9.2%

Abs

8.7%

Hamstrings

6.9%

Lats

6.9%

Biceps

6.9%

Quadriceps

4.6%

Glutes

4.6%

Middle Delts

4.6%

Forearms

Calves

2.3%

Rear Delts

2.3%

Lower Back

1.2%

Adductors

0.6%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

Squat (Barbell)

6-10 reps

RPE 9

Hanging Leg Raise

12-20 reps

RPE 9

Romanian Deadlift (Barbell)

10-12 reps

RPE 9

Hanging Knee Raise

12-20 reps

RPE 9

Lying Leg Curl

12-20 reps

RPE 9

Seated Calf Raise

12-20 reps

RPE 9

Cable Crunch

12-20 reps

RPE 9

Cable oblique twist

12-20 reps

RPE 9

Day 1

Deadlift (Barbell)

6-10 reps

RPE 9

Hanging Leg Raise

12-20 reps

RPE 9

Bulgarian Split Squat (Dumbbell)

6-10 reps

RPE 9

Lying Leg Curl

12-20 reps

RPE 9

Standing Calf Raise

12-20 reps

RPE 9

Cable Crunch

12-20 reps

RPE 9

Cable oblique twist

12-20 reps

RPE 9

Day 2

Bench Press (Barbell)

3-5 reps

RPE 9

Lateral Raise (Dumbbell)

12-20 reps

RPE 9

Incline Bench Press (Dumbbell)

6-10 reps

RPE 9

Front Raise

12-20 reps

RPE 9

Seated Shoulder Press (Dumbbell)

6-10 reps

RPE 9

Skull Crusher (Dumbbell)

12-20 reps

RPE 9

Pec Fly (Dumbbell)

12-20 reps

RPE 9

Chest Press (Machine)

12-20 reps

RPE 9

Day 2

Bench Press (Barbell)

3-5 reps

RPE 9

Lateral Raise (Dumbbell)

12-20 reps

RPE 9

Decline Bench Press (Barbell)

6-10 reps

RPE 9

Front Raise

12-20 reps

RPE 9

Seated Shoulder Press (Dumbbell)

6-10 reps

RPE 9

Skull Crusher (Dumbbell)

12-20 reps

RPE 9

Pec Fly (Dumbbell)

12-20 reps

RPE 9

Chest Press (Machine)

12-20 reps

RPE 9

Day 3

Seated Wide-Grip Row (Cable)

10-15 reps

RPE 9

Seated Row (Cable)

12-20 reps

RPE 9

Preacher Curl (Dumbbell)

6-10 reps

RPE 9

Incline Curl (Dumbbell)

12-20 reps

RPE 9

Lat Pulldown

6-10 reps

RPE 9

Face Pull

12-20 reps

RPE 9

Shrug (Dumbbell)

12-20 reps

RPE 9

Day 3

Chest Supported Row (Barbell)

6-10 reps

RPE 9

Bicep Curl (Barbell)

12-20 reps

RPE 9

Dumbbell Row

6-10 reps

RPE 9

Reverse Wrist Curl (Barbell)

12-20 reps

RPE 9

Lat Pulldown

6-10 reps

RPE 9

Face Pull

12-20 reps

RPE 9

Shrug (Dumbbell)

12-20 reps

RPE 9

Day 1

Squat (Barbell)

3 Sets

6-10 Reps

Hanging Leg Raise

3 Sets

12-20 Reps

Romanian Deadlift (Barbell)

3 Sets

10-12 Reps

Hanging Knee Raise

3 Sets

12-20 Reps

Lying Leg Curl

3 Sets

12-20 Reps

Seated Calf Raise

3 Sets

12-20 Reps

Cable Crunch

3 Sets

12-20 Reps

Cable oblique twist

3 Sets

12-20 Reps

Day 2

Bench Press (Barbell)

3 Sets

3-5 Reps

Lateral Raise (Dumbbell)

3 Sets

12-20 Reps

Incline Bench Press (Dumbbell)

3 Sets

6-10 Reps

Front Raise

3 Sets

12-20 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

6-10 Reps

Skull Crusher (Dumbbell)

3 Sets

12-20 Reps

Pec Fly (Dumbbell)

3 Sets

12-20 Reps

Chest Press (Machine)

3 Sets

12-20 Reps

Day 3

Seated Wide-Grip Row (Cable)

3 Sets

10-15 Reps

Seated Row (Cable)

3 Sets

12-20 Reps

Preacher Curl (Dumbbell)

3 Sets

6-10 Reps

Incline Curl (Dumbbell)

3 Sets

12-20 Reps

Lat Pulldown

3 Sets

6-10 Reps

Face Pull

3 Sets

12-20 Reps

Shrug (Dumbbell)

3 Sets

12-20 Reps