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BoostcampPNG

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

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Program Description

hoes and money

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
    Sep 30, 2025 04:33
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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