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BoostcampPNG

3 day Upper/Lower

by AGiufre
9 athletes joined

Program Description

Designed to focus on our three compound lifts and hypertrophy training

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 12, 2024 03:25
  • Last Edited
    Feb 02, 2025 11:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
B Stance RDL
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
4
8 reps
RPE 8
5
Goblet Squat
3
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
B Stance RDL
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
4
8 reps
RPE 8
5
Goblet Squat
3
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
B Stance RDL
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
4
8 reps
RPE 8
5
Goblet Squat
3
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
B Stance RDL
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
4
8 reps
RPE 8
5
Goblet Squat
3
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
B Stance RDL
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
4
8 reps
RPE 8
5
Goblet Squat
3
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
B Stance RDL
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
4
8 reps
RPE 8
5
Goblet Squat
3
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
3
B Stance RDL
3 Sets
10 Reps
@7
4
Leg Press (45 Degrees)
4 Sets
8 Reps
@8
5
Goblet Squat
3 Sets
15 Reps
@7
6
Standing Calf Raise
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Chest Fly (Cable)
3 Sets
10 Reps
@7
3
Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8