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BoostcampPNG

3 Day HIT PPL

by Dusty D.

Program Description

Bodybuilding-style Push/Pull/Legs with high-intensity training in the style of Dorian Yates. 3 days per week.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2025 05:54
  • Last Edited
    Jan 29, 2025 06:25
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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
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
2
Seated Row (Machine)
1
8-10 reps
RPE 10
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
10-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 10
7
Hanging Leg Raise
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Chest Press (Machine)
1
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Lateral Raise (Cable)
1
10-12 reps
RPE 10
5
Upright Row (Cable)
1
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Stiff Leg Deadlift
1
6-10 reps
RPE 10
4
Platz Squat
1
10-12 reps
RPE 10
5
Standing Calf Raise
1
10-12 reps
RPE 10
6
Leg Press
1
10-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Neutral Grip, Weighted)
1 Set
6-8 Reps
@10
2
Seated Row (Machine)
1 Set
8-10 Reps
@10
3
Chest Supported Row (Machine)
1 Set
8-10 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
10-12 Reps
@10
5
Bicep Curl (Machine)
1 Set
10-12 Reps
@10
6
Decline Sit Up (Weighted)
1 Set
8-10 Reps
@10
7
Hanging Leg Raise
1 Set
10-12 Reps
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
6-8 Reps
@10
2
Chest Press (Machine)
1 Set
8-10 Reps
@10
3
Dip (Weighted)
1 Set
8-10 Reps
@10
4
Lateral Raise (Cable)
1 Set
10-12 Reps
@10
5
Upright Row (Cable)
1 Set
10-12 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
10-12 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
10-12 Reps
@10
Day 3
1
Lying Leg Curl
1 Set
10-12 Reps
@10
2
Leg Extension
1 Set
10-12 Reps
@10
3
Stiff Leg Deadlift
1 Set
6-10 Reps
@10
4
Platz Squat
1 Set
10-12 Reps
@10
5
Standing Calf Raise
1 Set
10-12 Reps
@10
6
Leg Press
1 Set
10-12 Reps
@10