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The Busy Split (3 Day Version)

by Kurt R.
2 athletes joined

Program Description

**The Busy Split (3 Day Version)** is an efficient 8-week program designed for those with tight schedules. Comprising 24 training sessions spread over three days each week, this program focuses on compound and isolation movements to maximize strength and muscle gains. With a variety of exercises targeting all major muscle groups, including the chest, back, legs, shoulders, and arms, you'll build a balanced physique while honing your lifting technique. Each session is structured to ensure you push your limits, making the most of your time in the gym. Get ready to transform your fitness journey!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 09, 2026 07:27
  • Last Edited
    Feb 15, 2026 07:25
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.2%
Triceps
12.1%
Abs
11%
Middle Delts
8.8%
Biceps
8.2%
Chest
7.7%
Quadriceps
7.7%
Hamstrings
7.7%
Upper Back
5.5%
Lats
5.5%
Glutes
4.4%
Rear Delts
3.3%
Forearms
2.7%
Abductors
1.1%
Lower Back
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Dip (Assisted)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Dip (Assisted)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Dip (Assisted)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Dip (Assisted)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Dip (Assisted)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Dip (Assisted)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Dip (Assisted)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Dip (Assisted)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Cable Crunch
3
15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
3
Lat Pulldown
3 Sets
10-12 Reps
@10
4
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
6
Cable Crunch
3 Sets
15 Reps
@10
Day 2
1
Leg Press
2 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@10
3
Leg Extension
3 Sets
10-12 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Cable Crunch
3 Sets
15 Reps
@10
Day 3
1
Shoulder Press (Machine)
2 Sets
10-12 Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
3
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@10
4
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Dip (Assisted)
3 Sets
15 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
7
Cable Crunch
3 Sets
15 Reps
@10