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BoostcampPNG

3 Days Split

by ConT
1 athletes joined

Program Description

Entry level at gym

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 04, 2024 09:14
  • Last Edited
    Jul 05, 2024 06:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5-8
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 6.5
4
Leg Extension
2
10-15 reps
RPE 6.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6
6
Hip Thrust (Bodyweight)
2
AMRAP
-
7
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5-8
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 6.5
4
Leg Extension
2
10-15 reps
RPE 6.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6
6
Hip Thrust (Bodyweight)
2
AMRAP
-
7
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5-8
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 6.5
4
Leg Extension
2
10-15 reps
RPE 6.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6
6
Hip Thrust (Bodyweight)
2
AMRAP
-
7
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5-8
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 6.5
4
Leg Extension
2
10-15 reps
RPE 6.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6
6
Hip Thrust (Bodyweight)
2
AMRAP
-
7
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5-8
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 6.5
4
Leg Extension
2
10-15 reps
RPE 6.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6
6
Hip Thrust (Bodyweight)
2
AMRAP
-
7
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
2
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Chest Press (Machine)
1
1
15 reps
15 reps
RPE 6
RPE 6.5
4
Incline Bench Press (Smith Machine)
2
10 reps
RPE 7.5
5
Lateral Raise (Machine)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 6
RPE 6.5
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-12 reps
RPE 6.5
RPE 7
7
Bicep Curl (Cable)
1
1
20 reps
15 reps
RPE 6
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
2
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Chest Press (Machine)
1
1
15 reps
15 reps
RPE 6
RPE 6.5
4
Incline Bench Press (Smith Machine)
2
10 reps
RPE 7.5
5
Lateral Raise (Machine)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 6
RPE 6.5
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-12 reps
RPE 6.5
RPE 7
7
Bicep Curl (Cable)
1
1
20 reps
15 reps
RPE 6
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
2
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Chest Press (Machine)
1
1
15 reps
15 reps
RPE 6
RPE 6.5
4
Incline Bench Press (Smith Machine)
2
10 reps
RPE 7.5
5
Lateral Raise (Machine)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 6
RPE 6.5
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-12 reps
RPE 6.5
RPE 7
7
Bicep Curl (Cable)
1
1
20 reps
15 reps
RPE 6
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
2
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Chest Press (Machine)
1
1
15 reps
15 reps
RPE 6
RPE 6.5
4
Incline Bench Press (Smith Machine)
2
10 reps
RPE 7.5
5
Lateral Raise (Machine)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 6
RPE 6.5
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-12 reps
RPE 6.5
RPE 7
7
Bicep Curl (Cable)
1
1
20 reps
15 reps
RPE 6
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
2
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Chest Press (Machine)
1
1
15 reps
15 reps
RPE 6
RPE 6.5
4
Incline Bench Press (Smith Machine)
2
10 reps
RPE 7.5
5
Lateral Raise (Machine)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 6
RPE 6.5
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-12 reps
RPE 6.5
RPE 7
7
Bicep Curl (Cable)
1
1
20 reps
15 reps
RPE 6
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Stretching
1
5 mins
-
3
Kettlebell Swing
3
15 reps
-
4
TRX Row
3
10 reps
-
5
Lateral Lunge
2
10 reps
-
6
Squat Thruster
3
10 reps
-
7
Calf Raise (Leg Press)
2
20 reps
-
8
Cable Lateral Kickbacks
2
15 reps
-
9
V-Up
3
12 reps
-
10
Superman
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Stretching
1
5 mins
-
3
Kettlebell Swing
3
15 reps
-
4
TRX Row
3
10 reps
-
5
Lateral Lunge
2
10 reps
-
6
Squat Thruster
3
10 reps
-
7
Calf Raise (Leg Press)
2
20 reps
-
8
Cable Lateral Kickbacks
2
15 reps
-
9
V-Up
3
12 reps
-
10
Superman
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Stretching
1
5 mins
-
3
Kettlebell Swing
3
15 reps
-
4
TRX Row
3
10 reps
-
5
Lateral Lunge
2
10 reps
-
6
Squat Thruster
3
10 reps
-
7
Calf Raise (Leg Press)
2
20 reps
-
8
Cable Lateral Kickbacks
2
15 reps
-
9
V-Up
3
12 reps
-
10
Superman
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Stretching
1
5 mins
-
3
Kettlebell Swing
3
15 reps
-
4
TRX Row
3
10 reps
-
5
Lateral Lunge
2
10 reps
-
6
Squat Thruster
3
10 reps
-
7
Calf Raise (Leg Press)
2
20 reps
-
8
Cable Lateral Kickbacks
2
15 reps
-
9
V-Up
3
12 reps
-
10
Superman
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Stretching
1
5 mins
-
3
Kettlebell Swing
3
15 reps
-
4
TRX Row
3
10 reps
-
5
Lateral Lunge
2
10 reps
-
6
Squat Thruster
3
10 reps
-
7
Calf Raise (Leg Press)
2
20 reps
-
8
Cable Lateral Kickbacks
2
15 reps
-
9
V-Up
3
12 reps
-
10
Superman
2
20 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8-12 Reps
@7.5-8
2
Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8
3
Lying Leg Curl
2 Sets
10-15 Reps
@6.5
4
Leg Extension
2 Sets
10-15 Reps
@6.5
5
Glute Kickback (Cable)
2 Sets
20 Reps
@6
6
Hip Thrust (Bodyweight)
2 Sets
AMRAP
-
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Chest Press (Machine)
1 Set
1 Set
15 Reps
15 Reps
@6
@6.5
4
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@7.5
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-12 Reps
@6
@6.5
@6.5
6
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
10-15 Reps
10-12 Reps
@6.5
@7
7
Bicep Curl (Cable)
1 Set
1 Set
20 Reps
15 Reps
@6
@6.5
Day 3
1
2km Row
1 Set
-
2
Stretching
1 Set
5 mins
-
3
Kettlebell Swing
3 Sets
15 Reps
-
4
TRX Row
3 Sets
10 Reps
-
5
Lateral Lunge
2 Sets
10 Reps
-
6
Squat Thruster
3 Sets
10 Reps
-
7
Calf Raise (Leg Press)
2 Sets
20 Reps
-
8
Cable Lateral Kickbacks
2 Sets
15 Reps
-
9
V-Up
3 Sets
12 Reps
-
10
Superman
2 Sets
20 Reps
-