logo
BoostcampPNG

3er Split 2026

by Erik R.

Program Description

Kraft- und Muskelaufbau

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 24, 2026 11:40
  • Last Edited
    Feb 20, 2026 02:27
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.7%
Quadriceps
11.2%
Glutes
11.2%
Triceps
10.4%
Upper Back
8.4%
Front Delts
8%
Calves
6.4%
Middle Delts
6%
Chest
5.6%
Biceps
5.6%
Abs
4.8%
Lats
3.2%
Rear Delts
2.4%
Forearms
2%
Adductors
1.2%
Lower Back
1.2%
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
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
Squat (Low Bar)
3
-
2
Deadlift (Barbell)
3
-
3
Bench Press (Barbell)
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
-
5
Decline Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Deadlift (Barbell)
3
-
3
Bench Press (Barbell)
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
-
5
Decline Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Deadlift (Barbell)
3
-
3
Bench Press (Barbell)
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
-
5
Decline Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Deadlift (Barbell)
3
-
3
Bench Press (Barbell)
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
-
5
Decline Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Deadlift (Barbell)
3
-
3
Bench Press (Barbell)
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
-
5
Decline Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Deadlift (Barbell)
3
-
3
Bench Press (Barbell)
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
-
5
Decline Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Deadlift (Barbell)
3
-
3
Bench Press (Barbell)
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
-
5
Decline Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Deadlift (Barbell)
3
-
3
Bench Press (Barbell)
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
-
5
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Belt Squat
8
-
3
Standing Calf Raise
5
-
4
Seated Calf Raise
3
-
5A
Overhead Tricep Extension (Cable)
5
-
5B
Bicep Curl (Cable)
5
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Belt Squat
8
-
3
Standing Calf Raise
5
-
4
Seated Calf Raise
3
-
5A
Overhead Tricep Extension (Cable)
5
-
5B
Bicep Curl (Cable)
5
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Belt Squat
8
-
3
Standing Calf Raise
5
-
4
Seated Calf Raise
3
-
5A
Overhead Tricep Extension (Cable)
5
-
5B
Bicep Curl (Cable)
5
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Belt Squat
8
-
3
Standing Calf Raise
5
-
4
Seated Calf Raise
3
-
5A
Overhead Tricep Extension (Cable)
5
-
5B
Bicep Curl (Cable)
5
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Belt Squat
8
-
3
Standing Calf Raise
5
-
4
Seated Calf Raise
3
-
5A
Overhead Tricep Extension (Cable)
5
-
5B
Bicep Curl (Cable)
5
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Belt Squat
8
-
3
Standing Calf Raise
5
-
4
Seated Calf Raise
3
-
5A
Overhead Tricep Extension (Cable)
5
-
5B
Bicep Curl (Cable)
5
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Belt Squat
8
-
3
Standing Calf Raise
5
-
4
Seated Calf Raise
3
-
5A
Overhead Tricep Extension (Cable)
5
-
5B
Bicep Curl (Cable)
5
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Belt Squat
8
-
3
Standing Calf Raise
5
-
4
Seated Calf Raise
3
-
5A
Overhead Tricep Extension (Cable)
5
-
5B
Bicep Curl (Cable)
5
-
6
Decline Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Seated Row (Cable)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Reverse Pec Deck
2
-
7
Decline Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Seated Row (Cable)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Reverse Pec Deck
2
-
7
Decline Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Seated Row (Cable)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Reverse Pec Deck
2
-
7
Decline Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Seated Row (Cable)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Reverse Pec Deck
2
-
7
Decline Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Seated Row (Cable)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Reverse Pec Deck
2
-
7
Decline Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Seated Row (Cable)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Reverse Pec Deck
2
-
7
Decline Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Seated Row (Cable)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Reverse Pec Deck
2
-
7
Decline Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Seated Row (Cable)
2
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Reverse Pec Deck
2
-
7
Decline Crunch
1
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
-
-
-
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
-
-
-
4
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
-
-
-
5
Decline Crunch
1 Set
-
Day 2
1
Lying Leg Curl
1 Set
1 Set
-
-
2
Belt Squat
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
-
-
-
3
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
4
Seated Calf Raise
1 Set
1 Set
1 Set
-
-
-
5A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
5B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
6
Decline Crunch
1 Set
-
Day 3
1
Chin-Up (Bodyweight)
1 Set
1 Set
-
-
2
Seated Row (Cable)
1 Set
1 Set
-
-
3
Incline Chest Press (Machine)
1 Set
1 Set
-
-
4
Chest Fly (Dumbbell)
1 Set
1 Set
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
-
-
6
Reverse Pec Deck
1 Set
1 Set
-
-
7
Decline Crunch
1 Set
-