3 Days Split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8–12 reps | @7.5–8 |
| 2 | Leg Press | 1 | 15 reps | @6.5 |
| 1 | 12 reps | @7.5 | ||
| 1 | 10 reps | @8 | ||
| 3 | Lying Leg Curl | 2 | 10–15 reps | @6.5 |
| 4 | Leg Extension | 2 | 10–15 reps | @6.5 |
| 5 | Glute Kickback (Cable) | 2 | 20 reps | @6 |
| 6 | Hip Thrust (Bodyweight) | 2 | AMRAP | — |
| 7 | Hip Abductor (Machine) | 1 | 15 reps | @6.5 |
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 10–15 reps | @6 |
| 1 | 10–12 reps | @7 | ||
| 1 | 10–12 reps | @7.5 | ||
| 2 | Seated Wide-Grip Row (Cable) | 2 | 10 reps | @7 |
| 1 | 10 reps | @7.5 | ||
| 3 | Chest Press (Machine) | 1 | 15 reps | @6 |
| 1 | 15 reps | @6.5 | ||
| 4 | Incline Bench Press (Smith Machine) | 2 | 10 reps | @7.5 |
| 5 | Lateral Raise (Machine) | 1 | 10–15 reps | @6 |
| 1 | 10–15 reps | @6.5 | ||
| 1 | 10–12 reps | @6.5 | ||
| 6 | V-Handle Tricep Pushdown (Cable) | 1 | 10–15 reps | @6.5 |
| 2 | 10–12 reps | @7 | ||
| 7 | Bicep Curl (Cable) | 1 | 20 reps | @6 |
| 1 | 15 reps | @6.5 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | 2km Row | 1 | 0 min |
| 2 | Stretching | 1 | 5 min |
| 3 | Kettlebell Swing | 3 | 15 reps |
| 4 | TRX Row | 3 | 10 reps |
| 5 | Lateral Lunge | 2 | 10 reps |
| 6 | Squat Thruster | 3 | 10 reps |
| 7 | Calf Raise (Leg Press) | 2 | 20 reps |
| 8 | Cable Lateral Kickbacks | 2 | 15 reps |
| 9 | V-Up | 3 | 12 reps |
| 10 | Superman | 2 | 20 reps |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3 Days 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 5 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 60 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.
3 Days Split is structured around 3 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3 Days 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.
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