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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
    Jun 18, 2025 08:11

Summary

The DDXYZ 3 DAY SPLIT is an 8-week program designed for those looking to build strength and muscle through a focused, efficient workout schedule. Comprising two sessions per week, this program utilizes a variety of machines and free weights, targeting major muscle groups with exercises like Bench Press, Lat Pulldown, and Overhead Press. Each workout is structured to push your limits, featuring specific rep ranges and intensities to ensure progressive overload. Perfect for gym-goers ready to elevate their training, this split is your pathway to noticeable gains and improved performance.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Middle Delts
11.9%
Biceps
10.7%
Lats
10.7%
Front Delts
10.7%
Upper Back
9.5%
Quadriceps
7.9%
Chest
6%
Glutes
4.8%
Hamstrings
4.8%
Forearms
4.4%
Abs
2%
Lower Back
1.6%
Rear Delts
1.2%
Abductors
0.8%
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 8 Weeks
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
-