logo
BoostcampPNG

3 Day Split

by Mikayla B.

Program Description

I made this program for myself because it's what I like to do and I don't have time for complicated programs or really boring ones that I have to force myself to follow. It's somewhat functional, somewhat bodybuilding, 100% not trying to do anything in particular except be consistent.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2025 06:23
  • Last Edited
    Jul 23, 2025 09:51

Summary

Transform your physique with this comprehensive 3 Day Split program designed for all fitness levels. Over four weeks, you'll engage in targeted workouts focusing on lower body, upper body, and full body sessions, ensuring balanced muscle development and strength gains. Each workout incorporates a mix of free weights and machines, maximizing your gym time while challenging your muscles effectively. Get ready to build strength, enhance endurance, and achieve your fitness goals with a structured approach that fits into your busy schedule!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14%
Upper Back
12.7%
Glutes
12.4%
Quadriceps
12.2%
Lats
9.1%
Triceps
8%
Biceps
6.7%
Chest
6.5%
Front Delts
4.7%
Rear Delts
3.1%
Abs
2.8%
Middle Delts
2.6%
Lower Back
2.1%
Adductors
2.1%
Abductors
0.5%
Forearms
0.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5A
Bicep Curl (Dumbbell)
2
-
5B
Overhead Press (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5A
Bicep Curl (Dumbbell)
2
-
5B
Overhead Press (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5A
Bicep Curl (Dumbbell)
2
-
5B
Overhead Press (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5A
Bicep Curl (Dumbbell)
2
-
5B
Overhead Press (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
2
-
2
Split Squat (Dumbbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Press
2
-
5
Seated Hamstring Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
2
-
2
Split Squat (Dumbbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Press
2
-
5
Seated Hamstring Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
2
-
2
Split Squat (Dumbbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Press
2
-
5
Seated Hamstring Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
2
-
2
Split Squat (Dumbbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Press
2
-
5
Seated Hamstring Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Bench Press (Smith Machine)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Lunge (Dumbbell)
2
-
5
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Bench Press (Smith Machine)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Lunge (Dumbbell)
2
-
5
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Bench Press (Smith Machine)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Lunge (Dumbbell)
2
-
5
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Bench Press (Smith Machine)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Lunge (Dumbbell)
2
-
5
Face Pull
3
-
Week 1
1 / 4 Weeks
Day 2
1
Glute Kickback (Cable)
2 Sets
-
2
Split Squat (Dumbbell)
2 Sets
-
3
Romanian Deadlift (Dumbbell)
2 Sets
-
4
Leg Press
2 Sets
-
5
Seated Hamstring Curl
3 Sets
-
Day 1
1
Bench Press (Dumbbell)
2 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
V-Handle Tricep Pushdown (Cable)
2 Sets
-
5A
Bicep Curl (Dumbbell)
2 Sets
-
5B
Overhead Press (Dumbbell)
2 Sets
-
Day 3
1
Squat (Smith Machine)
3 Sets
-
2
Bench Press (Smith Machine)
3 Sets
-
3
Bent Over Row (Dumbbell)
2 Sets
-
4
Lunge (Dumbbell)
2 Sets
-
5
Face Pull
3 Sets
-