Malu's Routine V3
5 day split + 2 cardio days
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Squat | 1 | 8–12 reps | @7–8 |
| 1 | 8–12 reps | @8–9 | ||
| 1 | 8–12 reps | @9–10 | ||
| 1 | 8–12 reps | @9.5–10 | ||
| 2 | Standing Calf Raise | 3 | 12–18 reps | @10 |
| 3 | Seated Hamstring Curl | 3 | 12–16 reps | @9–10 |
| 4 | Ab Wheel | 3 | 10–20 reps | @8–9 |
| 5 | Walking Lunge | 3 | 12–16 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Cable) | 4 | 10–15 reps | @9–10 |
| 2 | Arnold Press | 3 | 10–12 reps | @9–10 |
| 3 | Pullover (Dumbbell) | 3 | 12–15 reps | @9–10 |
| 4 | Bicep Curl (Cable) | 4 | 10–12 reps | @9–10 |
| 5 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @9–10 |
| 6 | Preacher Curl Machine | 3 | 12–16 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Row | 1 | 30 min | @8.5–10 |
| 2 | Stretching | 1 | 5 min | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Split Squat Front Foot Elevated (Smith Machine) | 1 | 10–15 reps | @6–8 |
| 1 | 10–12 reps | @8–9 | ||
| 2 | 8–12 reps | @9–10 | ||
| 2 | Hanging Knee Raise | 3 | 12–20 reps | @8 |
| 3 | Romanian Deadlift (Barbell) | 1 | 12–16 reps | @8–9 |
| 3 | 12–16 reps | @9–10 | ||
| 4 | Standing Calf Raise | 3 | 12–18 reps | @10 |
| 5 | Leg Extension | 4 | 12–16 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 10–12 reps | @9–10 |
| 2 | Chest Fly (Cable) | 4 | 10–15 reps | @9–10 |
| 3 | Underhand Lat Pulldown | 3 | 12–15 reps | @9–10 |
| 4 | Bicep Curl (Cable) | 4 | 10–12 reps | @9–10 |
| 5 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @9–10 |
| 6 | Preacher Curl Machine | 3 | 12–16 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Good Morning | 1 | 12–16 reps | @6–8 |
| 1 | 12–16 reps | @8–9 | ||
| 2 | 12–16 reps | @9–10 | ||
| 2 | Standing Calf Raise | 3 | 12–18 reps | @10 |
| 3 | Seated Hamstring Curl | 4 | 12–16 reps | @9–10 |
| 4 | Bulgarian Split Squat (Dumbbell) | 4 | 10–12 reps | @9–10 |
| 5 | Glute Kickback (Cable) | 3 | 12–16 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 45 min | @9–10 |
| 2 | Stretching | 1 | 5 min | @6–8 |
| 3 | Sauna | 1 | 15 min | @1 |
Weeks 2–15 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Malu's Routine V3 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 15 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 100 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.
Malu's Routine V3 is structured around 7 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 15 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Malu's Routine V3 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
