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3 Days Split

by ConT
1 athletes joined

Program Description

Entry level at gym

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 04, 2024 09:14
  • Last Edited
    Jul 01, 2025 08:51

Summary

Unleash your strength with the 3 Days Split program, designed for those ready to commit to a focused training regimen over five weeks. This program features three workouts per week, targeting both upper and lower body muscle groups to maximize your gains. With a blend of compound and isolation exercises, you'll build strength, enhance muscle definition, and improve overall fitness. Suitable for all levels, this program will keep you motivated and on track to achieve your fitness goals. Get ready to transform your physique!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
17%
Quadriceps
14.1%
Upper Back
8.1%
Hamstrings
8.1%
Lats
8.1%
Triceps
6.8%
Abductors
5.8%
Biceps
5.8%
Front Delts
5.4%
Abs
4.8%
Chest
4.1%
Middle Delts
3.1%
Adductors
2.1%
Other
2.1%
Calves
2.1%
Lower Back
1.7%
Rear Delts
0.6%
Forearms
0.4%
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5-8
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 6.5
4
Leg Extension
2
10-15 reps
RPE 6.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6
6
Hip Thrust (Bodyweight)
2
AMRAP
-
7
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5-8
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 6.5
4
Leg Extension
2
10-15 reps
RPE 6.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6
6
Hip Thrust (Bodyweight)
2
AMRAP
-
7
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5-8
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 6.5
4
Leg Extension
2
10-15 reps
RPE 6.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6
6
Hip Thrust (Bodyweight)
2
AMRAP
-
7
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5-8
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 6.5
4
Leg Extension
2
10-15 reps
RPE 6.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6
6
Hip Thrust (Bodyweight)
2
AMRAP
-
7
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5-8
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 6.5
4
Leg Extension
2
10-15 reps
RPE 6.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6
6
Hip Thrust (Bodyweight)
2
AMRAP
-
7
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
2
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Chest Press (Machine)
1
1
15 reps
15 reps
RPE 6
RPE 6.5
4
Incline Bench Press (Smith Machine)
2
10 reps
RPE 7.5
5
Lateral Raise (Machine)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 6
RPE 6.5
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-12 reps
RPE 6.5
RPE 7
7
Bicep Curl (Cable)
1
1
20 reps
15 reps
RPE 6
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
2
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Chest Press (Machine)
1
1
15 reps
15 reps
RPE 6
RPE 6.5
4
Incline Bench Press (Smith Machine)
2
10 reps
RPE 7.5
5
Lateral Raise (Machine)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 6
RPE 6.5
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-12 reps
RPE 6.5
RPE 7
7
Bicep Curl (Cable)
1
1
20 reps
15 reps
RPE 6
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
2
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Chest Press (Machine)
1
1
15 reps
15 reps
RPE 6
RPE 6.5
4
Incline Bench Press (Smith Machine)
2
10 reps
RPE 7.5
5
Lateral Raise (Machine)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 6
RPE 6.5
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-12 reps
RPE 6.5
RPE 7
7
Bicep Curl (Cable)
1
1
20 reps
15 reps
RPE 6
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
2
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Chest Press (Machine)
1
1
15 reps
15 reps
RPE 6
RPE 6.5
4
Incline Bench Press (Smith Machine)
2
10 reps
RPE 7.5
5
Lateral Raise (Machine)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 6
RPE 6.5
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-12 reps
RPE 6.5
RPE 7
7
Bicep Curl (Cable)
1
1
20 reps
15 reps
RPE 6
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
2
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Chest Press (Machine)
1
1
15 reps
15 reps
RPE 6
RPE 6.5
4
Incline Bench Press (Smith Machine)
2
10 reps
RPE 7.5
5
Lateral Raise (Machine)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 6
RPE 6.5
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-12 reps
RPE 6.5
RPE 7
7
Bicep Curl (Cable)
1
1
20 reps
15 reps
RPE 6
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Stretching
1
5 mins
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Stretching
1
5 mins
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Stretching
1
5 mins
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Stretching
1
5 mins
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Stretching
1
5 mins
-
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
-
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8-12 Reps
@7.5-8
2
Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8
3
Lying Leg Curl
2 Sets
10-15 Reps
@6.5
4
Leg Extension
2 Sets
10-15 Reps
@6.5
5
Glute Kickback (Cable)
2 Sets
20 Reps
@6
6
Hip Thrust (Bodyweight)
2 Sets
AMRAP
-
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Chest Press (Machine)
1 Set
1 Set
15 Reps
15 Reps
@6
@6.5
4
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@7.5
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-12 Reps
@6
@6.5
@6.5
6
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
10-15 Reps
10-12 Reps
@6.5
@7
7
Bicep Curl (Cable)
1 Set
1 Set
20 Reps
15 Reps
@6
@6.5
Day 3
1
2km Row
1 Set
-
2
Stretching
1 Set
5 mins
-
3
Kettlebell Swing
3 Sets
15 Reps
-
4
TRX Row
3 Sets
10 Reps
-
5
Lateral Lunge
2 Sets
10 Reps
-
6
Squat Thruster
3 Sets
10 Reps
-
7
Calf Raise (Leg Press)
2 Sets
20 Reps
-
8
Cable Lateral Kickbacks
2 Sets
15 Reps
-
9
V-Up
3 Sets
12 Reps
-
10
Superman
2 Sets
20 Reps
-