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Strength/Hypertrophy 3 Day split

by Eric R.

Program Description

3 day split for Strength and Hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 07, 2025 11:31
  • Last Edited
    Apr 19, 2025 01:30
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
85%
75%
2
Pull-Up (Weighted)
3
10 reps
50%
3
Chest Fly (Cable)
3
6-10 reps
RPE 8-10
4
Seated Row (Cable)
3
6-10 reps
RPE 8-10
5A
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
5B
Cable Curl (EZ Bar)
3
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
87.5%
77.5%
2
Pull-Up (Weighted)
3
10 reps
55%
3
Chest Fly (Cable)
3
6-10 reps
RPE 8-10
4
Seated Row (Cable)
3
6-10 reps
RPE 8-10
5A
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
5B
Cable Curl (EZ Bar)
3
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
90%
80%
2
Pull-Up (Weighted)
3
10 reps
57.5%
3
Chest Fly (Cable)
3
6-10 reps
RPE 8-10
4
Seated Row (Cable)
3
6-10 reps
RPE 8-10
5A
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
5B
Cable Curl (EZ Bar)
3
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
92.5%
82.5%
2
Pull-Up (Weighted)
3
10 reps
60%
3
Chest Fly (Cable)
3
6-10 reps
RPE 8-10
4
Seated Row (Cable)
3
6-10 reps
RPE 8-10
5A
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
5B
Cable Curl (EZ Bar)
3
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
85%
2
Pull-Up (Weighted)
3
10 reps
62.5%
3
Chest Fly (Cable)
3
6-10 reps
RPE 8-10
4
Seated Row (Cable)
3
6-10 reps
RPE 8-10
5A
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
5B
Cable Curl (EZ Bar)
3
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
97.5%
87.5%
2
Pull-Up (Weighted)
3
10 reps
65%
3
Chest Fly (Cable)
3
6-10 reps
RPE 8-10
4
Seated Row (Cable)
3
6-10 reps
RPE 8-10
5A
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
5B
Cable Curl (EZ Bar)
3
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
85%
75%
2
Pull-Up (Weighted)
3
10 reps
50%
3
Chest Fly (Cable)
3
6-10 reps
RPE 8-10
4
Seated Row (Cable)
3
6-10 reps
RPE 8-10
5A
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
5B
Cable Curl (EZ Bar)
3
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
3 reps
80%
75%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Bench Press (Barbell)
3
8 reps
60%
4A
Leg Extension
2
10-15 reps
RPE 8-10
4B
Leg Curl
2
10-15 reps
RPE 8-10
5A
Calf Raise (Leg Press)
4
15-20 reps
RPE 8-10
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
3 reps
82.5%
77.5%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Bench Press (Barbell)
3
8 reps
62.5%
4A
Leg Extension
2
10-15 reps
RPE 8-10
4B
Leg Curl
2
10-15 reps
RPE 8-10
5A
Calf Raise (Leg Press)
4
15-20 reps
RPE 8-10
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
3 reps
85%
80%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Bench Press (Barbell)
3
8 reps
65%
4A
Leg Extension
2
10-15 reps
RPE 8-10
4B
Leg Curl
2
10-15 reps
RPE 8-10
5A
Calf Raise (Leg Press)
4
15-20 reps
RPE 8-10
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
3 reps
87.5%
82.5%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Bench Press (Barbell)
3
8 reps
67.5%
4A
Leg Extension
2
10-15 reps
RPE 8-10
4B
Leg Curl
2
10-15 reps
RPE 8-10
5A
Calf Raise (Leg Press)
4
15-20 reps
RPE 8-10
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
3 reps
90%
85%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Bench Press (Barbell)
3
8 reps
70%
4A
Leg Extension
2
10-15 reps
RPE 8-10
4B
Leg Curl
2
10-15 reps
RPE 8-10
5A
Calf Raise (Leg Press)
4
15-20 reps
RPE 8-10
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
3 reps
92.5%
87.5%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Bench Press (Barbell)
3
8 reps
72.5%
4A
Leg Extension
2
10-15 reps
RPE 8-10
4B
Leg Curl
2
10-15 reps
RPE 8-10
5A
Calf Raise (Leg Press)
4
15-20 reps
RPE 8-10
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
3 reps
80%
75%
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Bench Press (Barbell)
3
8 reps
60%
4A
Leg Extension
2
10-15 reps
RPE 8-10
4B
Leg Curl
2
10-15 reps
RPE 8-10
5A
Calf Raise (Leg Press)
4
15-20 reps
RPE 8-10
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
80%
60%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8-10
3
Decline Crunch
3
15-20 reps
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
4
15-20 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
7A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
7B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
82.5%
62.5%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8-10
3
Decline Crunch
3
15-20 reps
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
4
15-20 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
7A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
7B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
85%
65%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8-10
3
Decline Crunch
3
15-20 reps
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
4
15-20 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
7A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
7B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
87.5%
67.5%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8-10
3
Decline Crunch
3
15-20 reps
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
4
15-20 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
7A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
7B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
90%
70%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8-10
3
Decline Crunch
3
15-20 reps
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
4
15-20 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
7A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
7B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
92.5%
72.5%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8-10
3
Decline Crunch
3
15-20 reps
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
4
15-20 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
7A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
7B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
80%
60%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8-10
3
Decline Crunch
3
15-20 reps
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
4
15-20 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
7A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
7B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8-10
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
3 Reps
85%
75%
2
Pull-Up (Weighted)
3 Sets
10 Reps
50%
3
Chest Fly (Cable)
3 Sets
6-10 Reps
@8-10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@8-10
5A
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@8-10
5B
Cable Curl (EZ Bar)
3 Sets
4-8 Reps
@8-10
Day 2
1
Squat (Barbell)
1 Set
4 Sets
1 Reps
3 Reps
80%
75%
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-10
3
Bench Press (Barbell)
3 Sets
8 Reps
60%
4A
Leg Extension
2 Sets
10-15 Reps
@8-10
4B
Leg Curl
2 Sets
10-15 Reps
@8-10
5A
Calf Raise (Leg Press)
4 Sets
15-20 Reps
@8-10
5B
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8-10
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
1 Reps
5 Reps
80%
60%
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@8-10
3
Decline Crunch
3 Sets
15-20 Reps
@8-10
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
4B
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@8-10
5
Calf Raise (Leg Press)
4 Sets
15-20 Reps
@8-10
6
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@8-10
7A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8-10
7B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8-10