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Higher Up Wellness 3 day split

by Troy T.
17 athletes joined

Program Description

It isn’t easy but it is simple. Don’t overcomplicate it. Higher Up Wellness 3 day beginner split. Add 2.5kg/5lbs when you reach 8 reps Rest 2-4 minutes

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 18, 2024 10:10
  • Last Edited
    Feb 09, 2025 11:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@10
2
Overhead Press (Barbell)
2 Sets
5 Reps
@10
3
Deficit Push Up
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Standing Calf Raise
4 Sets
5-8 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
5-8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
5
Spider Curl
2 Sets
AMRAP
@10