3Day Superset FB-Split 1.1
Revised for supersets
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Dumbbell) | 2 | 5–8 reps | @6 |
| 1 | 5–8 reps | @8.5 | ||
| 1B | Chest Supported Row (Machine) | 1 | 8–12 reps | @6 |
| 1 | 8–12 reps | @6 | ||
| 1 | 8–12 reps | @10 | ||
| Superset | ||||
| 2A | Incline Bench Press (Dumbbell) | 1 | 5–8 reps | @6 |
| 1 | 5–8 reps | @9 | ||
| 2B | Pull-Up (Bodyweight) | 1 | AMRAP | @6 |
| 1 | AMRAP | @7 | ||
| 1 | AMRAP | @8 | ||
| 2C | Face Pull | 1 | 8–12 reps | @7 |
| 1 | 8–12 reps | @7 | ||
| 1 | 8–12 reps | @10 | ||
| Superset | ||||
| 3A | Pec Deck (Machine) | 1 | 12–15 reps | @6 |
| 1 | 12–15 reps | @6 | ||
| 1 | 12–15 reps | @10 | ||
| 3B | Lateral Raise (Cable) | 2 | 12–15 reps | @6 |
| 1 | 12–15 reps | @10 | ||
| Superset | ||||
| 4A | Hack Squat | 1 | 5–8 reps | @7 |
| 1 | 5–8 reps | @7 | ||
| 1 | 5–8 reps | @8 | ||
| 4B | Leg Extension | 1 | 8–12 reps | @7 |
| 1 | 8–12 reps | @7 | ||
| 1 | 8–12 reps | @10 | ||
| Superset | ||||
| 5A | Tricep Rope Push Down (Cable) | 2 | 12–15 reps | @6 |
| 1 | 12–15 reps | @10 | ||
| 5B | Preacher Curl (EZ Bar) | 2 | 12–15 reps | @6 |
| 1 | 12–15 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pull-Up (Bodyweight) | 1 | AMRAP | @8 |
| 1 | AMRAP | @8 | ||
| 1 | AMRAP | @10 | ||
| 1B | Bench Press (Dumbbell) | 1 | 5–8 reps | @6 |
| 1 | 5–8 reps | @6 | ||
| 1 | 5–8 reps | @8 | ||
| Superset | ||||
| 2A | Seated Row (Cable) | 1 | 8–12 reps | @7 |
| 1 | 8–12 reps | @7 | ||
| 1 | 8–12 reps | @10 | ||
| 2B | Dumbbell high pull | 1 | 8–12 reps | @6 |
| 1 | 8–12 reps | @6 | ||
| 1 | 8–12 reps | @8 | ||
| Superset | ||||
| 3A | Straight Arm Pulldown | 1 | 8–12 reps | @7 |
| 1 | 8–12 reps | @7 | ||
| 1 | 8–12 reps | @10 | ||
| 3B | Seated Front Raise | 1 | 12–15 reps | @6 |
| 1 | 12–15 reps | @6 | ||
| 1 | 12–15 reps | @9 | ||
| Superset | ||||
| 4A | Hack Squat | 1 | 5–8 reps | @7 |
| 1 | 5–8 reps | @7 | ||
| 1 | 5–8 reps | @8 | ||
| 4B | Seated Hamstring Curl | 2 | 12–15 reps | @7 |
| 1 | 12–15 reps | @10 | ||
| Superset | ||||
| 5A | Preacher Curl (Dumbbell) | 2 | 12–15 reps | @6 |
| 1 | 12–15 reps | @10 | ||
| 5B | Overhead Tricep Extension (Dumbbell) | 2 | 12–15 reps | @7 |
| 1 | 12–15 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Romanian Deadlift (Barbell) | 2 | 8–12 reps | @6 |
| 1 | 8–12 reps | @9 | ||
| 1B | Standing Calf Raise | 1 | 12–15 reps | @7 |
| 1 | 12–15 reps | @10 | ||
| Superset | ||||
| 2A | Overhead Press (Dumbbell) | 1 | 5–8 reps | @6 |
| 1 | 5–8 reps | @10 | ||
| 1 | 8–15 reps | @6 | ||
| 2B | Lat Pulldown (Close Grip) | 1 | 8–12 reps | @7 |
| 1 | 8–12 reps | @7 | ||
| 1 | 8–12 reps | @10 | ||
| 2C | Face Pull | 1 | 8–12 reps | @7 |
| 1 | 8–12 reps | @7 | ||
| 1 | 8–12 reps | @10 | ||
| Superset | ||||
| 3A | Rear Delt Row | 1 | 8–12 reps | @6 |
| 1 | 8–12 reps | @6 | ||
| 1 | 8–12 reps | @10 | ||
| 3B | Lateral Raise (Dumbbell) | 2 | 8–12 reps | @6 |
| 1 | 8–12 reps | @10 | ||
| Superset | ||||
| 4A | Chest Fly (Machine) | 2 | 12–15 reps | @7 |
| 1 | 12–15 reps | @10 | ||
| 4B | Seated Row (Cable) | 2 | 12–15 reps | @7 |
| 1 | 12–15 reps | @10 | ||
| Superset | ||||
| 5A | Inverse Zottman Curl | 2 | 5–8 reps | @6 |
| 1 | 5–8 reps | @10 | ||
| 5B | Overhead Tricep Extension (Cable) | 2 | 12–15 reps | @6 |
| 1 | 12–15 reps | @9 | ||
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3Day Superset FB-Split 1.1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
3Day Superset FB-Split 1.1 is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3Day Superset FB-Split 1.1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
