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BoostcampPNG

3 day Dad Spilt

by Cole F.

Program Description

It’s pretty meat and potatoes but if you apply proper rep schemes maybe it’ll be great

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 25, 2025 01:15
  • Last Edited
    Mar 25, 2025 03:45
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Weighted)
5
5 reps
RPE 7
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
6
Bird Dog
4
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
10 reps
RPE 7
2
Squat (Barbell)
4
7 reps
RPE 7
3
Incline Bench Press (Barbell)
4
7 reps
RPE 7
4
Bent Over Row (Barbell)
4
7 reps
RPE 7
5
Farmer's Walk (Weighted)
3
100+ reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
High Row
4
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Glute-Ham Raise
4 Sets
10 Reps
@7
2
Squat (Barbell)
4 Sets
7 Reps
@7
3
Incline Bench Press (Barbell)
4 Sets
7 Reps
@7
4
Bent Over Row (Barbell)
4 Sets
7 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
100+ Reps
-
6
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@7
Day 1
1
Bulgarian Split Squat (Dumbbell)
4 Sets
7 Reps
@7
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Pull-Up (Weighted)
5 Sets
5 Reps
@7
4
Chest Fly (Cable)
4 Sets
10 Reps
@7
5
Ab Wheel
4 Sets
10 Reps
@7
6
Bird Dog
4 Sets
8 Reps
@8.5
Day 3
1
Front Squat (Barbell)
4 Sets
8-10 Reps
@7
2
Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Bench Press (Barbell)
4 Sets
8 Reps
@7
4
High Row
4 Sets
10 Reps
@7