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Busy dad's 3 day whole body split

by Nick McFarlane

Program Description

Whole body split, 3 days a week to target most muscle groups for overall body strength. Focus on strength building and hypertrophy. 3/4 compound lifts plus a few accessory muscles targeted. Deload in week 5 and 10

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 21, 2024 01:31
  • Last Edited
    Dec 29, 2024 10:59
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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 (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Leg Press (45 Degrees)
3
6 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
5 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Leg Press (45 Degrees)
3
6 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
5 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6
2
Leg Press (45 Degrees)
3
10 reps
RPE 6
3
Overhead Press (Barbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
10 reps
RPE 6
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Leg Press (45 Degrees)
3
6 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
5 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Leg Press (45 Degrees)
3
6 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
5 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6
2
Leg Press (45 Degrees)
3
10 reps
RPE 6
3
Overhead Press (Barbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
10 reps
RPE 6
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Squat (Barbell)
3
6 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Squat (Barbell)
3
6 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 6
4
Seated Hamstring Curl
3
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
6
Standing Calf Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Squat (Barbell)
3
6 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Squat (Barbell)
3
6 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Squat (Barbell)
3
10 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 6
4
Seated Hamstring Curl
3
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
6
Standing Calf Raise
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5
Decline Sit Up (Weighted)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5
Decline Sit Up (Weighted)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Deadlift (Barbell)
3
6 reps
RPE 7
3
Lat Pulldown
3
6 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
5
Decline Sit Up (Weighted)
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Deadlift (Barbell)
3
6 reps
RPE 7
3
Lat Pulldown
3
6 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
5
Decline Sit Up (Weighted)
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 6
3
Lat Pulldown
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
5
Decline Sit Up (Weighted)
3
15 reps
RPE 6
6
Hip Abductor (Machine)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5
Decline Sit Up (Weighted)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5
Decline Sit Up (Weighted)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Deadlift (Barbell)
3
6 reps
RPE 7
3
Lat Pulldown
3
6 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
5
Decline Sit Up (Weighted)
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Deadlift (Barbell)
3
6 reps
RPE 7
3
Lat Pulldown
3
6 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
5
Decline Sit Up (Weighted)
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Deadlift (Barbell)
3
10 reps
RPE 6
3
Lat Pulldown
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
5
Decline Sit Up (Weighted)
3
15 reps
RPE 6
6
Hip Abductor (Machine)
3
12 reps
RPE 6
Week 1
1 / 10 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
8 Reps
@7
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
5
Decline Sit Up (Weighted)
3 Sets
15 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
6 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@7
Day 2
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Squat (Barbell)
3 Sets
8 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@7
4
Seated Hamstring Curl
3 Sets
8 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@7