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Three Day Upper Split

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Program Description

This is a weird setup to accommodate the fact I gave access to different equipment on certain days. Probably useless for anybody else.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 07, 2024 04:33
  • Last Edited
    Dec 27, 2024 11:18
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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
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Shrug (Dumbbell)
3 Sets
10 Reps
-
4
Arnold Press
3 Sets
10 Reps
-
5
Band Face Pull
3 Sets
10 Reps
-
Day 2
1
Single Arm Row (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Seated Row (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Pullover (Dumbbell)
2 Sets
12 Reps
-
4
Lat Pulldown
2 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
6
Zottman Curl
3 Sets
10 Reps
-
7
Hammer Curl
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
-
4
Chest Fly (Cable)
2 Sets
12 Reps
-
5
Skull Crusher
3 Sets
10 Reps
-
6
Tricep Kickback
3 Sets
10 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-