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BoostcampPNG
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 05, 2024 06:44
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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
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
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
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
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