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BoostcampPNG

DDXYZ 3 DAY SPLIT

by Posture King
1 athletes joined

Program Description

Simple!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 03, 2025 08:33
  • Last Edited
    Feb 03, 2025 10:06
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Dead Hang
2
0.5-1 mins
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Dead Hang
2
0.5-1 mins
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Dead Hang
2
0.5-1 mins
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Dead Hang
2
0.5-1 mins
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Dead Hang
2
0.5-1 mins
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Dead Hang
2
0.5-1 mins
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Dead Hang
2
0.5-1 mins
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Dead Hang
2
0.5-1 mins
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
Hack Squat
3 Sets
8-12 Reps
-
4
Dead Hang
2 Sets
0.5-1 mins
-
5
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
10-12 Reps
-
3
Leg Press
3 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-