DDXYZ 3 DAY SPLIT

by Posture King

2 athletes joined

Program Description

Simple!

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Feb 03, 2025 08:33
Last Edited
Apr 10, 2025 11:34

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

1

Bench Press (Smith Machine)

3

7-10 reps

-

2

Lat Pulldown

3

8-12 reps

-

3

Hack Squat

2

8-12 reps

-

4

Bicep Curl (EZ Bar)

3

8-12 reps

-

5

Dead Hang

2

0.5-1 mins

-

Day 1

1

Bench Press (Smith Machine)

3

7-10 reps

-

2

Lat Pulldown

3

8-12 reps

-

3

Hack Squat

2

8-12 reps

-

4

Bicep Curl (EZ Bar)

3

8-12 reps

-

5

Dead Hang

2

0.5-1 mins

-

Day 1

1

Bench Press (Smith Machine)

3

7-10 reps

-

2

Lat Pulldown

3

8-12 reps

-

3

Hack Squat

2

8-12 reps

-

4

Bicep Curl (EZ Bar)

3

8-12 reps

-

5

Dead Hang

2

0.5-1 mins

-

Day 1

1

Bench Press (Smith Machine)

3

7-10 reps

-

2

Lat Pulldown

3

8-12 reps

-

3

Hack Squat

2

8-12 reps

-

4

Bicep Curl (EZ Bar)

3

8-12 reps

-

5

Dead Hang

2

0.5-1 mins

-

Day 1

1

Bench Press (Smith Machine)

3

7-10 reps

-

2

Lat Pulldown

3

8-12 reps

-

3

Hack Squat

2

8-12 reps

-

4

Bicep Curl (EZ Bar)

3

8-12 reps

-

5

Dead Hang

2

0.5-1 mins

-

Day 1

1

Bench Press (Smith Machine)

3

7-10 reps

-

2

Lat Pulldown

3

8-12 reps

-

3

Hack Squat

2

8-12 reps

-

4

Bicep Curl (EZ Bar)

3

8-12 reps

-

5

Dead Hang

2

0.5-1 mins

-

Day 1

1

Bench Press (Smith Machine)

3

7-10 reps

-

2

Lat Pulldown

3

8-12 reps

-

3

Hack Squat

2

8-12 reps

-

4

Bicep Curl (EZ Bar)

3

8-12 reps

-

5

Dead Hang

2

0.5-1 mins

-

Day 1

1

Bench Press (Smith Machine)

3

7-10 reps

-

2

Lat Pulldown

3

8-12 reps

-

3

Hack Squat

2

8-12 reps

-

4

Bicep Curl (EZ Bar)

3

8-12 reps

-

5

Dead Hang

2

0.5-1 mins

-

Day 2

1

Overhead Press (Barbell)

3

8-12 reps

-

2

Seated Row (Cable)

3

8-12 reps

-

3

Leg Press

2

8-12 reps

-

4

Lateral Raise (Dumbbell)

3

10-15 reps

-

5

Tricep Pushdown (Cable)

3

8-12 reps

-

Day 2

1

Overhead Press (Barbell)

3

8-12 reps

-

2

Seated Row (Cable)

3

8-12 reps

-

3

Leg Press

2

8-12 reps

-

4

Lateral Raise (Dumbbell)

3

10-15 reps

-

5

Tricep Pushdown (Cable)

3

8-12 reps

-

Day 2

1

Overhead Press (Barbell)

3

8-12 reps

-

2

Seated Row (Cable)

3

8-12 reps

-

3

Leg Press

2

8-12 reps

-

4

Lateral Raise (Dumbbell)

3

10-15 reps

-

5

Tricep Pushdown (Cable)

3

8-12 reps

-

Day 2

1

Overhead Press (Barbell)

3

8-12 reps

-

2

Seated Row (Cable)

3

8-12 reps

-

3

Leg Press

2

8-12 reps

-

4

Lateral Raise (Dumbbell)

3

10-15 reps

-

5

Tricep Pushdown (Cable)

3

8-12 reps

-

Day 2

1

Overhead Press (Barbell)

3

8-12 reps

-

2

Seated Row (Cable)

3

8-12 reps

-

3

Leg Press

2

8-12 reps

-

4

Lateral Raise (Dumbbell)

3

10-15 reps

-

5

Tricep Pushdown (Cable)

3

8-12 reps

-

Day 2

1

Overhead Press (Barbell)

3

8-12 reps

-

2

Seated Row (Cable)

3

8-12 reps

-

3

Leg Press

2

8-12 reps

-

4

Lateral Raise (Dumbbell)

3

10-15 reps

-

5

Tricep Pushdown (Cable)

3

8-12 reps

-

Day 2

1

Overhead Press (Barbell)

3

8-12 reps

-

2

Seated Row (Cable)

3

8-12 reps

-

3

Leg Press

2

8-12 reps

-

4

Lateral Raise (Dumbbell)

3

10-15 reps

-

5

Tricep Pushdown (Cable)

3

8-12 reps

-

Day 2

1

Overhead Press (Barbell)

3

8-12 reps

-

2

Seated Row (Cable)

3

8-12 reps

-

3

Leg Press

2

8-12 reps

-

4

Lateral Raise (Dumbbell)

3

10-15 reps

-

5

Tricep Pushdown (Cable)

3

8-12 reps

-

Day 1

1

Bench Press (Smith Machine)

3 Sets

7-10 Reps

-

2

Lat Pulldown

3 Sets

8-12 Reps

-

3

Hack Squat

2 Sets

8-12 Reps

-

4

Bicep Curl (EZ Bar)

3 Sets

8-12 Reps

-

5

Dead Hang

2 Sets

0.5-1 mins

-

Day 2

1

Overhead Press (Barbell)

3 Sets

8-12 Reps

-

2

Seated Row (Cable)

3 Sets

8-12 Reps

-

3

Leg Press

2 Sets

8-12 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

-

5

Tricep Pushdown (Cable)

3 Sets

8-12 Reps

-