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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 20, 2025 07:24
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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
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
-