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Full Body Split 3 Days a Week (A/B)

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Program Description

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Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2025 12:31
  • Last Edited
    Oct 04, 2025 01:08

Summary

Unlock your full potential with this comprehensive 12-week Full Body Split program, designed for training three days a week. Each session focuses on compound movements and isolation exercises to build strength and muscle across all major muscle groups. You'll tackle classic lifts like squats, deadlifts, and bench presses, ensuring balanced development and enhanced performance. Perfect for those looking to maximize their gym time with a structured approach, this program is your pathway to achieving a stronger, more defined physique. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.6%
Triceps
10.7%
Front Delts
9.7%
Chest
9.6%
Middle Delts
8.1%
Hamstrings
7.9%
Lats
7.4%
Abs
6.9%
Glutes
6.7%
Upper Back
6.1%
Biceps
5.1%
Calves
3.1%
Lower Back
2%
Adductors
1.9%
Rear Delts
0.6%
Forearms
0.6%
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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
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Barbell Row
2
10 reps
RPE 8
4
Lateral Raise (Cable)
2
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
2
10 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
2
10 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
2
10 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
2
10 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
2
10 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
2
10 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
2
10 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
2
10 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
2
10 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
2
10 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
2
10 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
2
10 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
2
10 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
2
10 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
2
10 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
2
10 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 5
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Barbell Row
2 Sets
10 Reps
@8
4
Lateral Raise (Cable)
2 Sets
10 Reps
@8
5
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
6
Leg Curl
2 Sets
12 Reps
@8
7
Seated Calf Raise
2 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@5
@5
@5
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7
Ab Wheel
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8