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Spyros - 3 day split

by Ορέστης Μαρίνου
1 athletes joined

Program Description

Οι Μούσες το γνωρίζουν· οι Θεές του Ολύμπου το ψιθυρίζουν μεταξύ τους· ο Δίας απέκτησε τον μεγαλύτερο αντίζηλο στην ιστορία των αιώνων.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 12, 2025 07:46
  • Last Edited
    Aug 13, 2025 01:02
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15%
Lats
11.2%
Triceps
11.2%
Middle Delts
9.3%
Front Delts
8.7%
Biceps
8.7%
Hamstrings
7.5%
Chest
5%
Quadriceps
4.7%
Calves
4.7%
Rear Delts
3.7%
Forearms
3.7%
Glutes
3.7%
Lower Back
1.9%
Abs
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Behind The Back Shrugs
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Behind The Back Shrugs
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Behind The Back Shrugs
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Behind The Back Shrugs
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
6
Reverse Grip Preacher Curls (EZ Bar)
2
10-15 reps
-
7
Wrist Curls
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
6
Reverse Grip Preacher Curls (EZ Bar)
2
10-15 reps
-
7
Wrist Curls
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
6
Reverse Grip Preacher Curls (EZ Bar)
2
10-15 reps
-
7
Wrist Curls
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
6
Reverse Grip Preacher Curls (EZ Bar)
2
10-15 reps
-
7
Wrist Curls
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10-15 reps
-
2
Dip (Weighted)
2
15-20 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Shoulder Press (Machine)
2
10-15 reps
-
5
Rear Delt Fly (Machine)
2
10-15 reps
-
6
Kelso Shrug
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10-15 reps
-
2
Dip (Weighted)
2
15-20 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Shoulder Press (Machine)
2
10-15 reps
-
5
Rear Delt Fly (Machine)
2
10-15 reps
-
6
Kelso Shrug
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10-15 reps
-
2
Dip (Weighted)
2
15-20 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Shoulder Press (Machine)
2
10-15 reps
-
5
Rear Delt Fly (Machine)
2
10-15 reps
-
6
Kelso Shrug
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10-15 reps
-
2
Dip (Weighted)
2
15-20 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Shoulder Press (Machine)
2
10-15 reps
-
5
Rear Delt Fly (Machine)
2
10-15 reps
-
6
Kelso Shrug
2
15-20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
-
2
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
6
Behind The Back Shrugs
2 Sets
15-20 Reps
-
Day 2
1
Lying Leg Curl
3 Sets
8-12 Reps
-
2
Hack Squat
3 Sets
8-12 Reps
-
3
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
4
Seated Calf Raise
3 Sets
10-15 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
-
6
Reverse Grip Preacher Curls (EZ Bar)
2 Sets
10-15 Reps
-
7
Wrist Curls
2 Sets
15-20 Reps
-
Day 3
1
Chest Supported Row (Machine)
2 Sets
10-15 Reps
-
2
Dip (Weighted)
2 Sets
15-20 Reps
-
3
Underhand Lat Pulldown
2 Sets
10-15 Reps
-
4
Shoulder Press (Machine)
2 Sets
10-15 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
-
6
Kelso Shrug
2 Sets
15-20 Reps
-