3Day Superset FB-Split 1.0
3 Day Superset Full Body Split. (Trainer Winny Full Body Modified) 1.0
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 2 | 5–8 reps | @6 |
| 1 | 5–8 reps | @8.5 | ||
| Superset | ||||
| 2A | Incline Bench Press (Dumbbell) | 1 | 5–8 reps | @6 |
| 1 | 5–8 reps | @9 | ||
| 2B | Incline Bench Press (Smith Machine) | 1 | 5–8 reps | @6 |
| 1 | 5–8 reps | @9 | ||
| 3 | Squat (Smith Machine) | 2 | 5–8 reps | @6 |
| 1 | 5–8 reps | @8.5 | ||
| Superset | ||||
| 4A | Pull-Up (Bodyweight) | 1 | AMRAP | @6 |
| 1 | AMRAP | @7 | ||
| 1 | AMRAP | @8 | ||
| 4B | Lateral Raise (Cable) | 2 | 12–15 reps | @6 |
| 1 | 12–15 reps | @10 | ||
| 5 | Seated Hamstring Curl | 2 | 12–15 reps | @7 |
| 1 | 12–15 reps | @10 | ||
| Superset | ||||
| 6A | Tricep Rope Push Down (Cable) | 2 | 12–15 reps | @6 |
| 1 | 12–15 reps | @10 | ||
| 6B | Preacher Curl (EZ Bar) | 2 | 12–15 reps | @6 |
| 1 | 12–15 reps | @10 | ||
| 7 | Standing Calf Raise | 1 | 8–12 reps | @7 |
| 1 | 8–12 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Lat Pulldown (Neutral Grip) | 2 | 8–12 reps | @7 |
| 1 | 8–12 reps | @10 | ||
| 1B | Wide Grip Lat Pulldown | 2 | 8–12 reps | @6 |
| 1 | 8–12 reps | @10 | ||
| 2 | Incline Bench Press (Dumbbell) | 2 | 12–15 reps | @7 |
| 1 | 12–15 reps | @10 | ||
| Superset | ||||
| 3A | Chest Supported Row (Machine) | 2 | 8–12 reps | @6 |
| 1 | 8–12 reps | @10 | ||
| 3B | Lateral Raise (Cable) | 2 | 12–15 reps | @6 |
| 1 | 12–15 reps | @10 | ||
| Superset | ||||
| 4A | Preacher Curl (Dumbbell) | 2 | 12–15 reps | @6 |
| 1 | 12–15 reps | @10 | ||
| 4B | Overhead Tricep Extension (Dumbbell) | 2 | 12–15 reps | @7 |
| 1 | 12–15 reps | @9 | ||
| 5 | Hip Thrust (Machine) | 2 | 8–12 reps | @6 |
| 1 | 8–12 reps | @10 | ||
| 6 | Standing Calf Raise | 1 | 12–15 reps | @7 |
| 1 | 12–15 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 8–12 reps | @6 |
| 1 | 8–12 reps | @9 | ||
| Superset | ||||
| 2A | Overhead Press (Dumbbell) | 1 | 5–8 reps | @6 |
| 1 | 5–8 reps | @10 | ||
| 1 | 8–15 reps | @6 | ||
| 2B | Seated Row (Cable) | 2 | 12–15 reps | @7 |
| 1 | 12–15 reps | @10 | ||
| 3 | Lateral Raise (Dumbbell) | 2 | 8–12 reps | @6 |
| 1 | 8–12 reps | @10 | ||
| Superset | ||||
| 4A | Inverse Zottman Curl | 2 | 5–8 reps | @6 |
| 1 | 5–8 reps | @10 | ||
| 4B | Overhead Tricep Extension (Cable) | 2 | 12–15 reps | @6 |
| 1 | 12–15 reps | @9 | ||
| Superset | ||||
| 5A | Face Pull | 2 | 12–15 reps | @6 |
| 1 | 12–15 reps | @9 | ||
| 5B | Chest Fly (Machine) | 2 | 12–15 reps | @7 |
| 1 | 12–15 reps | @10 | ||
| 6 | Standing Calf Raise | 1 | 12–15 reps | @7 |
| 1 | 12–15 reps | @10 | ||
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 1.0 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 1.0 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 1.0 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
