Program Description
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Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length2 weeks
- Time Per Workout80 minutes
- CreatedApr 19, 2025 11:32
- Last EditedJun 18, 2025 12:35
Summary
The Jonte 3 Day Split is a dynamic 2-week program designed to maximize your strength and muscle gains with six training days each week. This split focuses on targeting major muscle groups with a combination of compound lifts and isolation exercises, including barbell bench presses, squats, and supersets for enhanced intensity. Ideal for lifters looking to push their limits, this program requires a full gym setup and is perfect for those committed to serious progress. Get ready to transform your physique and build functional strength!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 7
2
Bench Press (Barbell)
1
5 reps
RPE 10
3
Larsen Press (Barbell)
1
7 reps
RPE 9
4
T-Bar Row
1
2
6 reps
6 reps
RPE 8
RPE 9
5A
Smith Machine Shrug
1
2
7 reps
7 reps
RPE 8
RPE 9
5B
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6A
Pull-Up (Assisted)
2
6 reps
RPE 9
6B
Chest Fly (Machine)
2
10 reps
RPE 10
7
Pullover (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 7
2
Bench Press (Barbell)
1
5 reps
RPE 10
3
Larsen Press (Barbell)
1
7 reps
RPE 9
4
T-Bar Row
1
2
6 reps
6 reps
RPE 8
RPE 9
5A
Smith Machine Shrug
1
2
7 reps
7 reps
RPE 8
RPE 9
5B
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6A
Pull-Up (Assisted)
2
6 reps
RPE 9
6B
Chest Fly (Machine)
2
10 reps
RPE 10
7
Pullover (Dumbbell)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4 reps
4 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Calf Raise (Machine)
4
12 reps
RPE 10
4A
Leg Extension
3
8 reps
RPE 9
4B
Lying Leg Curl
3
10 reps
RPE 8
5
Abs Crunch (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4 reps
4 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Calf Raise (Machine)
4
12 reps
RPE 10
4A
Leg Extension
3
8 reps
RPE 9
4B
Lying Leg Curl
3
10 reps
RPE 8
5
Abs Crunch (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2A
Lateral Raise (Cable)
2
2
10 reps
10 reps
RPE 9
RPE 10
2B
Rear Delt Fly (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3A
Hammer Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3B
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
4A
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
5
Finger Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2A
Lateral Raise (Cable)
2
2
10 reps
10 reps
RPE 9
RPE 10
2B
Rear Delt Fly (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3A
Hammer Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3B
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
4A
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
5
Finger Curl
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
T-Bar Row
1
2
6 reps
6 reps
RPE 8
RPE 9
3A
Smith Machine Shrug
1
2
7 reps
7 reps
RPE 8
RPE 9
3B
Dip (Weighted)
3
6 reps
RPE 9
4A
Pull-Up (Assisted)
2
6 reps
RPE 9
4B
Chest Fly (Machine)
2
10 reps
RPE 10
5
Pullover (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
T-Bar Row
1
2
6 reps
6 reps
RPE 8
RPE 9
3A
Smith Machine Shrug
1
2
7 reps
7 reps
RPE 8
RPE 9
3B
Dip (Weighted)
3
6 reps
RPE 9
4A
Pull-Up (Assisted)
2
6 reps
RPE 9
4B
Chest Fly (Machine)
2
10 reps
RPE 10
5
Pullover (Dumbbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4 reps
4 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Calf Raise (Machine)
4
12 reps
RPE 10
4A
Leg Extension
3
8 reps
RPE 9
4B
Lying Leg Curl
3
10 reps
RPE 8
5
Abs Crunch (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4 reps
4 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Calf Raise (Machine)
4
12 reps
RPE 10
4A
Leg Extension
3
8 reps
RPE 9
4B
Lying Leg Curl
3
10 reps
RPE 8
5
Abs Crunch (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2A
Lateral Raise (Cable)
2
2
10 reps
10 reps
RPE 9
RPE 10
2B
Rear Delt Fly (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3A
Hammer Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3B
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
4A
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
5
Finger Curl
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2A
Lateral Raise (Cable)
2
2
10 reps
10 reps
RPE 9
RPE 10
2B
Rear Delt Fly (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3A
Hammer Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3B
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
4A
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
5
Finger Curl
3
15 reps
RPE 10
Week 1
1 / 2 Weeks
Day 1
1
Face Pull2 Sets
15 Reps
@7
2
Bench Press (Barbell)1 Set
5 Reps
@10
3
Larsen Press (Barbell)1 Set
7 Reps
@9
4
T-Bar Row1 Set
2 Sets
6 Reps
6 Reps
@8
@9
5A
Smith Machine Shrug1 Set
2 Sets
7 Reps
7 Reps
@8
@9
5B
Incline Bench Press (Dumbbell)2 Sets
1 Set
8 Reps
8 Reps
@9
@10
6A
Pull-Up (Assisted)2 Sets
6 Reps
@9
6B
Chest Fly (Machine)2 Sets
10 Reps
@10
7
Pullover (Dumbbell)1 Set
10 Reps
@10
Day 2
1
Squat (Barbell)2 Sets
1 Set
4 Reps
4 Reps
@8
@9
2
Romanian Deadlift (Barbell)2 Sets
1 Set
6 Reps
6 Reps
@8
@9
3
Calf Raise (Machine)4 Sets
12 Reps
@10
4A
Leg Extension3 Sets
8 Reps
@9
4B
Lying Leg Curl3 Sets
10 Reps
@8
5
Abs Crunch (Machine)2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Overhead Press (Barbell)2 Sets
1 Set
5 Reps
5 Reps
@8
@10
2A
Lateral Raise (Cable)2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
2B
Rear Delt Fly (Cable)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3A
Hammer Curl (Dumbbell)2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3B
Tricep Pushdown (Cable)2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4A
Preacher Curl (EZ Bar)2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)3 Sets
12 Reps
@10
5
Finger Curl3 Sets
15 Reps
@10
Day 4
1
Incline Bench Press (Smith Machine)2 Sets
1 Set
8 Reps
8 Reps
@8
@9
2
T-Bar Row1 Set
2 Sets
6 Reps
6 Reps
@8
@9
3A
Smith Machine Shrug1 Set
2 Sets
7 Reps
7 Reps
@8
@9
3B
Dip (Weighted)3 Sets
6 Reps
@9
4A
Pull-Up (Assisted)2 Sets
6 Reps
@9
4B
Chest Fly (Machine)2 Sets
10 Reps
@10
5
Pullover (Dumbbell)1 Set
10 Reps
@10
Day 5
1
Squat (Barbell)2 Sets
1 Set
4 Reps
4 Reps
@8
@9
2
Romanian Deadlift (Barbell)2 Sets
1 Set
6 Reps
6 Reps
@8
@9
3
Calf Raise (Machine)4 Sets
12 Reps
@10
4A
Leg Extension3 Sets
8 Reps
@9
4B
Lying Leg Curl3 Sets
10 Reps
@8
5
Abs Crunch (Machine)2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 6
1
Overhead Press (Barbell)2 Sets
1 Set
5 Reps
5 Reps
@8
@10
2A
Lateral Raise (Cable)2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
2B
Rear Delt Fly (Cable)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3A
Hammer Curl (Dumbbell)2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3B
Tricep Pushdown (Cable)2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4A
Preacher Curl (EZ Bar)2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)3 Sets
12 Reps
@10
5
Finger Curl3 Sets
15 Reps
@10