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3 DAY SPLIT

by Kyle J.
4.0
(1 rating)

Program Description

with a busy liftstyle we’ve modern life, it’s hard to feel like your making good progress in the gym. 3 days is a good approach with enough rep to still make gaines And also get enough rest.. this program is all levels.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 15, 2025 01:15
  • Last Edited
    Sep 17, 2025 02:05

Summary

Transform your physique with the L C/B S/A program, a comprehensive 12-week training plan designed for serious lifters. Comprising three focused sessions each week, this program targets legs, chest, and back with a variety of effective exercises, including leg extensions, bench presses, and lat pulldowns. Each workout encourages progressive overload, pushing you to add weight weekly and challenge your limits. Get ready to build strength, enhance muscle definition, and elevate your fitness game!

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
Triceps
14.1%
Chest
11.7%
Quadriceps
10.1%
Front Delts
9.2%
Hamstrings
8.5%
Upper Back
7.4%
Glutes
6.7%
Biceps
6.1%
Rear Delts
5.8%
Middle Delts
5.3%
Abs
5.2%
Lats
4.7%
Lower Back
3.8%
Forearms
0.8%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Stiff Leg Deadlift
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Stiff Leg Deadlift
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Stiff Leg Deadlift
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Stiff Leg Deadlift
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Stiff Leg Deadlift
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Stiff Leg Deadlift
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Stiff Leg Deadlift
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Stiff Leg Deadlift
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Stiff Leg Deadlift
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Underhand Lat Pulldown
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Dip (Assisted)
4
10 reps
-
6
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Deadlift (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Deadlift (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
10 reps
-
2
Single Arm Rear Delt Fly (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
10 reps
-
2
Single Arm Rear Delt Fly (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Bench Press (Close Grip)
4
10 reps
-
6
Incline Tricep Extension (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
10 reps
-
2
Single Arm Rear Delt Fly (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Incline Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
10 reps
-
2
Single Arm Rear Delt Fly (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Bench Press (Close Grip)
4
10 reps
-
6
Incline Tricep Extension (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
10 reps
-
2
Single Arm Rear Delt Fly (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
10 reps
-
2
Single Arm Rear Delt Fly (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
10 reps
-
2
Single Arm Rear Delt Fly (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
10 reps
-
2
Single Arm Rear Delt Fly (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
10 reps
-
2
Single Arm Rear Delt Fly (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
10 reps
-
2
Single Arm Rear Delt Fly (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
10 reps
-
2
Single Arm Rear Delt Fly (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
10 reps
-
2
Single Arm Rear Delt Fly (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Bicep Curl (Barbell)
3
12 reps
-
9
Incline Curl (Dumbbell)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
-
2
Single Arm Rear Delt Fly (Cable)
4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
6
Bench Press (Close Grip)
4 Sets
10 Reps
-
7
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
-
8
Bicep Curl (Barbell)
3 Sets
12 Reps
-
9
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Chest Fly (Cable)
4 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Incline Chest Press (Machine)
4 Sets
10 Reps
-
4
Lat Pulldown
4 Sets
10 Reps
-
5
Seated Row (Cable)
4 Sets
10 Reps
-
6
Dip (Assisted)
4 Sets
10 Reps
-
7
Deadlift (Barbell)
4 Sets
10 Reps
-
Day 1
1
Leg Extension
4 Sets
10 Reps
-
2
Hack Squat
4 Sets
10 Reps
-
3
Leg Press
4 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
10 Reps
-
5
Stiff Leg Deadlift
4 Sets
10 Reps
-
6
Cable Crunch
4 Sets
10 Reps
-