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Michelle 3-Day Full Body Split

by Ian M.
2 athletes joined

Program Description

Emphasize lower-body development through 3x weekly full-body workouts

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 07, 2024 03:46
  • Last Edited
    Dec 06, 2024 03:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
5-10 reps
-
2
Stiff Leg Deadlift
2
10-20 reps
-
3
Hip Abductor (Machine)
2
20-30 reps
-
4
Seated Row (Cable)
3
10-20 reps
-
5
Rear Delt Fly (Cable)
3
20-30 reps
-
6
Pike
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
5-10 reps
-
2
Stiff Leg Deadlift
2
10-20 reps
-
3
Hip Abductor (Machine)
2
20-30 reps
-
4
Seated Row (Cable)
3
10-20 reps
-
5
Rear Delt Fly (Cable)
3
20-30 reps
-
6
Pike
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
5-10 reps
-
2
Stiff Leg Deadlift
2
10-20 reps
-
3
Hip Abductor (Machine)
2
20-30 reps
-
4
Seated Row (Cable)
3
10-20 reps
-
5
Rear Delt Fly (Cable)
3
20-30 reps
-
6
Pike
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
5-10 reps
-
2
Stiff Leg Deadlift
2
10-20 reps
-
3
Hip Abductor (Machine)
2
20-30 reps
-
4
Seated Row (Cable)
3
10-20 reps
-
5
Rear Delt Fly (Cable)
3
20-30 reps
-
6
Pike
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
3
0.5-1 mins
-
2
Overhead March W/ Swing
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
10-20 reps
-
4
Band Face Pull
2
20-30 reps
-
5
Leg Press
2
10-20 reps
-
6
Single Leg Deadlift
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
3
0.5-1 mins
-
2
Overhead March W/ Swing
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
10-20 reps
-
4
Band Face Pull
2
20-30 reps
-
5
Leg Press
2
10-20 reps
-
6
Single Leg Deadlift
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
3
0.5-1 mins
-
2
Overhead March W/ Swing
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
10-20 reps
-
4
Band Face Pull
2
20-30 reps
-
5
Leg Press
2
10-20 reps
-
6
Single Leg Deadlift
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
3
0.5-1 mins
-
2
Overhead March W/ Swing
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
10-20 reps
-
4
Band Face Pull
2
20-30 reps
-
5
Leg Press
2
10-20 reps
-
6
Single Leg Deadlift
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
10-20 reps
-
2
Squat (Barbell)
2
10-20 reps
-
3
Glute Kickback (Cable)
2
20-30 reps
-
4
Arm Circle
3
20-30 reps
-
5
Kettlebell Halo
2
10-20 reps
-
6
Press To Windmill
1
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
10-20 reps
-
2
Squat (Barbell)
2
10-20 reps
-
3
Glute Kickback (Cable)
2
20-30 reps
-
4
Arm Circle
3
20-30 reps
-
5
Kettlebell Halo
2
10-20 reps
-
6
Press To Windmill
1
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
10-20 reps
-
2
Squat (Barbell)
2
10-20 reps
-
3
Glute Kickback (Cable)
2
20-30 reps
-
4
Arm Circle
3
20-30 reps
-
5
Kettlebell Halo
2
10-20 reps
-
6
Press To Windmill
1
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
10-20 reps
-
2
Squat (Barbell)
2
10-20 reps
-
3
Glute Kickback (Cable)
2
20-30 reps
-
4
Arm Circle
3
20-30 reps
-
5
Kettlebell Halo
2
10-20 reps
-
6
Press To Windmill
1
5-10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Sumo Deadlift (Paused)
2 Sets
5-10 Reps
-
2
Stiff Leg Deadlift
2 Sets
10-20 Reps
-
3
Hip Abductor (Machine)
2 Sets
20-30 Reps
-
4
Seated Row (Cable)
3 Sets
10-20 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
20-30 Reps
-
6
Pike
3 Sets
10-20 Reps
-
Day 2
1
Battle Ropes
3 Sets
0.5-1 mins
-
2
Overhead March W/ Swing
3 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)
2 Sets
10-20 Reps
-
4
Band Face Pull
2 Sets
20-30 Reps
-
5
Leg Press
2 Sets
10-20 Reps
-
6
Single Leg Deadlift
3 Sets
10-20 Reps
-
Day 3
1
Reverse Lunge (Dumbbell)
2 Sets
10-20 Reps
-
2
Squat (Barbell)
2 Sets
10-20 Reps
-
3
Glute Kickback (Cable)
2 Sets
20-30 Reps
-
4
Arm Circle
3 Sets
20-30 Reps
-
5
Kettlebell Halo
2 Sets
10-20 Reps
-
6
Press To Windmill
1 Set
5-10 Reps
-