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Coach Nic's 3 Day Split '25

by CoachNicT
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Program Description

Unlock your strength potential with Coach Nic's 3 Day Split '25, a meticulously designed 12-week program that fits seamlessly into your busy schedule. This program focuses on maximizing muscle growth and enhancing overall fitness through targeted workouts three times a week. Each session is crafted to challenge your limits while ensuring proper recovery, making it perfect for both beginners and seasoned lifters. Get ready to transform your physique and build a solid foundation for long-term gains!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 23, 2025 05:25
  • Last Edited
    Dec 23, 2025 05:37
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Abs
9.5%
Front Delts
8.5%
Lats
8.1%
Biceps
8.1%
Rear Delts
6.8%
Hamstrings
6.8%
Upper Back
6.5%
Glutes
5.4%
Quadriceps
5.4%
Calves
5.4%
Chest
4.4%
Abductors
3.8%
Forearms
2.7%
Lower Back
2.7%
Adductors
2.7%
Middle Delts
2.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
-
2A
Straight Arm Pulldown
3
12 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4A
Hyperextension
3
12 reps
-
4B
Abs Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
-
2A
Straight Arm Pulldown
3
12 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4A
Hyperextension
3
12 reps
-
4B
Abs Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
-
2A
Straight Arm Pulldown
3
12 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4A
Hyperextension
3
12 reps
-
4B
Abs Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
15 reps
-
2A
Straight Arm Pulldown
2
15 reps
-
2B
Hammer Curl (Dumbbell)
2
15 reps
-
3A
Lat Pulldown (Single Arm)
2
15 reps
-
3B
Bicep Curl (Cable)
2
15 reps
-
4A
Hyperextension
2
15 reps
-
4B
Abs Crunch (Weighted)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
-
2A
Straight Arm Pulldown
3
12 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4A
Hyperextension
3
12 reps
-
4B
Abs Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
-
2A
Straight Arm Pulldown
3
12 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4A
Hyperextension
3
12 reps
-
4B
Abs Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
-
2A
Straight Arm Pulldown
3
12 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4A
Hyperextension
3
12 reps
-
4B
Abs Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
15 reps
-
2A
Straight Arm Pulldown
2
15 reps
-
2B
Hammer Curl (Dumbbell)
2
15 reps
-
3A
Lat Pulldown (Single Arm)
2
15 reps
-
3B
Bicep Curl (Cable)
2
15 reps
-
4A
Hyperextension
2
15 reps
-
4B
Abs Crunch (Weighted)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
-
2A
Straight Arm Pulldown
3
12 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4A
Hyperextension
3
12 reps
-
4B
Abs Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
-
2A
Straight Arm Pulldown
3
12 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4A
Hyperextension
3
12 reps
-
4B
Abs Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
-
2A
Straight Arm Pulldown
3
12 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4A
Hyperextension
3
12 reps
-
4B
Abs Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
15 reps
-
2A
Straight Arm Pulldown
2
15 reps
-
2B
Hammer Curl (Dumbbell)
2
15 reps
-
3A
Lat Pulldown (Single Arm)
2
15 reps
-
3B
Bicep Curl (Cable)
2
15 reps
-
4A
Hyperextension
2
15 reps
-
4B
Abs Crunch (Weighted)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Calf Raise (Leg Press)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Knee Raise (Captain's Chair)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Calf Raise (Leg Press)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Knee Raise (Captain's Chair)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Calf Raise (Leg Press)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Knee Raise (Captain's Chair)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
2
15 reps
-
1B
Calf Raise (Leg Press)
2
15 reps
-
2
Leg Extension
2
15 reps
-
3
Leg Curl
2
15 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Knee Raise (Captain's Chair)
2
15 reps
-
7
Seated Calf Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Calf Raise (Leg Press)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Knee Raise (Captain's Chair)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Calf Raise (Leg Press)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Knee Raise (Captain's Chair)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Calf Raise (Leg Press)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Knee Raise (Captain's Chair)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
2
15 reps
-
1B
Calf Raise (Leg Press)
2
15 reps
-
2
Leg Extension
2
15 reps
-
3
Leg Curl
2
15 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Knee Raise (Captain's Chair)
2
15 reps
-
7
Seated Calf Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Calf Raise (Leg Press)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Knee Raise (Captain's Chair)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Calf Raise (Leg Press)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Knee Raise (Captain's Chair)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Calf Raise (Leg Press)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Knee Raise (Captain's Chair)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
2
15 reps
-
1B
Calf Raise (Leg Press)
2
15 reps
-
2
Leg Extension
2
15 reps
-
3
Leg Curl
2
15 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Knee Raise (Captain's Chair)
2
15 reps
-
7
Seated Calf Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Front Raise
3
12 reps
-
3A
Seated Dip (Machine)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Reverse Pec Deck
3
12 reps
-
4B
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Front Raise
3
12 reps
-
3A
Seated Dip (Machine)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Reverse Pec Deck
3
12 reps
-
4B
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Front Raise
3
12 reps
-
3A
Seated Dip (Machine)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Reverse Pec Deck
3
12 reps
-
4B
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press, DB
2
15 reps
-
2A
Single Arm Tricep Extension (Cable)
2
15 reps
-
2B
Front Raise
2
15 reps
-
3A
Single Arm Overhead Tricep Extension
2
15 reps
-
3B
Lateral Raise (Dumbbell)
2
15 reps
-
4A
Band Pull Apart
2
15 reps
-
4B
Bicycle Crunch
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Front Raise
3
12 reps
-
3A
Seated Dip (Machine)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Reverse Pec Deck
3
12 reps
-
4B
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Front Raise
3
12 reps
-
3A
Seated Dip (Machine)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Reverse Pec Deck
3
12 reps
-
4B
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Front Raise
3
12 reps
-
3A
Seated Dip (Machine)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Reverse Pec Deck
3
12 reps
-
4B
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press, DB
2
15 reps
-
2A
Single Arm Tricep Extension (Cable)
2
15 reps
-
2B
Front Raise
2
15 reps
-
3A
Single Arm Overhead Tricep Extension
2
15 reps
-
3B
Lateral Raise (Dumbbell)
2
15 reps
-
4A
Band Pull Apart
2
15 reps
-
4B
Bicycle Crunch
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Front Raise
3
12 reps
-
3A
Seated Dip (Machine)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Reverse Pec Deck
3
12 reps
-
4B
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Front Raise
3
12 reps
-
3A
Seated Dip (Machine)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Reverse Pec Deck
3
12 reps
-
4B
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Front Raise
3
12 reps
-
3A
Seated Dip (Machine)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Reverse Pec Deck
3
12 reps
-
4B
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press, DB
2
15 reps
-
2A
Single Arm Tricep Extension (Cable)
2
15 reps
-
2B
Front Raise
2
15 reps
-
3A
Single Arm Overhead Tricep Extension
2
15 reps
-
3B
Lateral Raise (Dumbbell)
2
15 reps
-
4A
Band Pull Apart
2
15 reps
-
4B
Bicycle Crunch
2
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2A
Straight Arm Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3A
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4A
Hyperextension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4B
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1A
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
1B
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Knee Raise (Captain's Chair)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2B
Front Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3A
Seated Dip (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
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-
-
4A
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4B
Bicycle Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
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-
-