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BoostcampPNG

PPL 3 day split

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Program Description

Help dads who have limited time to complete 3 workouts per week

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2025 09:39
  • Last Edited
    Feb 25, 2025 06:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8.5
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8A
Dip (Bodyweight)
3
10 reps
RPE 9
9A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
8 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8.5
3
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7A
Dip (Bodyweight)
3
10 reps
RPE 9
8A
Push Up
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9
2
Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Prayer
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 9
6
Sit Up
4
20 reps
RPE 7
Week 1
1 / 10 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
6 Reps
@7
@9
@9
2
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@8
@9
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
4
Lat Prayer
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
10 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@8
8
Seated Row (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@7
@9
2
Leg Press
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
1 Set
3 Sets
12 Reps
12 Reps
@8
@9
6
Sit Up
4 Sets
20 Reps
@7
Day 1
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
6 Reps
@6.5
@8.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@8.5
3
Chest Fly (Machine)
3 Sets
10 Reps
@8
4
Shoulder Press (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
5
Lateral Raise (Cable)
3 Sets
10 Reps
@8.5
6
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
8A
Dip (Bodyweight)
3 Sets
10 Reps
@9
9A
Push Up
3 Sets
10 Reps
@9