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Classic Bodybuilder 3-Day Split

by Jacob P.

Program Description

Transform your physique with the Classic Bodybuilder 3-Day Split, a structured 8-week program designed for novice lifters looking to build muscle and strength. Each 60-minute session focuses on key bodybuilding principles, ensuring you hit all major muscle groups while enhancing your athletic performance. With a full gym at your disposal, you’ll engage in a variety of exercises that promote balanced development and functional fitness. Get ready to sculpt your body and boost your confidence, one workout at a time!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 26, 2025 08:47
  • Last Edited
    Aug 26, 2025 08:47
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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
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Face Pull
3
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Chest Fly (Machine)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Seated Calf Raise
3 Sets
15 Reps
-
6
Cable Crunch
3 Sets
15 Reps
-
7
Hanging Leg Raise
3 Sets
20 Reps
-
Day 3
1
Pendlay Row
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
15 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
15 Reps
-
7
Face Pull
3 Sets
20 Reps
-