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Upper/Lower 3

by Kevin G.

Program Description

hypertrophy

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 14, 2025 10:03
  • Last Edited
    Feb 14, 2025 10:04
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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
Romanian Deadlift (Barbell)
4
-
2
Hack Squat
4
-
3
Lying Leg Curl-Single Leg
4
-
4
Single Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Hack Squat
4
-
3
Lying Leg Curl-Single Leg
4
-
4
Single Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Hack Squat
4
-
3
Lying Leg Curl-Single Leg
4
-
4
Single Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Hack Squat
4
-
3
Lying Leg Curl-Single Leg
4
-
4
Single Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Hack Squat
4
-
3
Lying Leg Curl-Single Leg
4
-
4
Single Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Hack Squat
4
-
3
Lying Leg Curl-Single Leg
4
-
4
Single Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Hack Squat
4
-
3
Lying Leg Curl-Single Leg
4
-
4
Single Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Hack Squat
4
-
3
Lying Leg Curl-Single Leg
4
-
4
Single Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Dip (Bodyweight)
3
-
4
T-Bar Row
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Dip (Bodyweight)
3
-
4
T-Bar Row
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Dip (Bodyweight)
3
-
4
T-Bar Row
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Dip (Bodyweight)
3
-
4
T-Bar Row
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Dip (Bodyweight)
3
-
4
T-Bar Row
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Dip (Bodyweight)
3
-
4
T-Bar Row
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Dip (Bodyweight)
3
-
4
T-Bar Row
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Dip (Bodyweight)
3
-
4
T-Bar Row
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
-
2
Leg Curl
4
-
3
Hip Thrust (Machine)
4
-
4
Single Leg Extension
4
-
5
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
-
2
Leg Curl
4
-
3
Hip Thrust (Machine)
4
-
4
Single Leg Extension
4
-
5
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
-
2
Leg Curl
4
-
3
Hip Thrust (Machine)
4
-
4
Single Leg Extension
4
-
5
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
-
2
Leg Curl
4
-
3
Hip Thrust (Machine)
4
-
4
Single Leg Extension
4
-
5
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
-
2
Leg Curl
4
-
3
Hip Thrust (Machine)
4
-
4
Single Leg Extension
4
-
5
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
-
2
Leg Curl
4
-
3
Hip Thrust (Machine)
4
-
4
Single Leg Extension
4
-
5
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
-
2
Leg Curl
4
-
3
Hip Thrust (Machine)
4
-
4
Single Leg Extension
4
-
5
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
-
2
Leg Curl
4
-
3
Hip Thrust (Machine)
4
-
4
Single Leg Extension
4
-
5
Standing Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Preacher Curl (EZ Bar)
3
-
Week 1
1 / 8 Weeks
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
-
2
Hack Squat
4 Sets
-
3
Lying Leg Curl-Single Leg
4 Sets
-
4
Single Leg Press
4 Sets
-
5
Calf Raise (Leg Press)
4 Sets
-
Day 2
1
Chest Press (Machine)
3 Sets
-
2
Wide Grip Lat Pulldown
3 Sets
-
3
Dip (Bodyweight)
3 Sets
-
4
T-Bar Row
3 Sets
-
5
One Arm Lateral Raise (Cable)
3 Sets
-
6
Overhead Tricep Extension (Cable)
3 Sets
-
7
Incline Curl (Dumbbell)
3 Sets
-
Day 3
1
Belt Squat
4 Sets
-
2
Leg Curl
4 Sets
-
3
Hip Thrust (Machine)
4 Sets
-
4
Single Leg Extension
4 Sets
-
5
Standing Calf Raise
4 Sets
-
Day 4
1
Shoulder Press (Machine)
3 Sets
-
2
Chin-Up (Bodyweight)
3 Sets
-
3
Incline Bench Press (Smith Machine)
3 Sets
-
4
Seated Row (Machine)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Preacher Curl (EZ Bar)
3 Sets
-