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UPPER LOWER 3 DAY SPLIT

by LLCOOLK
4 athletes joined

Program Description

3 day a week, upper lower A/B split

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 18, 2024 11:33
  • Last Edited
    Oct 16, 2024 07:05
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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
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
3
Decline Bench Press (Dumbbell)
2
8-10 reps
RPE 9-10
4
Chest Supported Cable Row
2
8-10 reps
RPE 9-10
5
Seated Barbell Shoulder Press
2
8-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
2
Hack Squat
2
10-12 reps
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Standing Calf Raise
3
10-15 reps
RPE 9-10
6
Hammer Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
2
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 9-10
2
Leg Extension
2
10-12 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
10-12 reps
RPE 9-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
3
Decline Bench Press (Dumbbell)
2
8-10 reps
RPE 9-10
4
Chest Supported Cable Row
2
8-10 reps
RPE 9-10
5
Seated Barbell Shoulder Press
2
8-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
2
Hack Squat
2
10-12 reps
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Standing Calf Raise
3
10-15 reps
RPE 9-10
6
Hammer Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
2
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 9-10
2
Leg Extension
2
10-12 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
10-12 reps
RPE 9-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 9-10
2
Leg Extension
2
10-12 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
10-12 reps
RPE 9-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
3
Decline Bench Press (Dumbbell)
2
8-10 reps
RPE 9-10
4
Chest Supported Cable Row
2
8-10 reps
RPE 9-10
5
Seated Barbell Shoulder Press
2
8-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
2
Hack Squat
2
10-12 reps
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Standing Calf Raise
3
10-15 reps
RPE 9-10
6
Hammer Curl
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
2
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 9-10
2
Leg Extension
2
10-12 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
10-12 reps
RPE 9-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
3
Decline Bench Press (Dumbbell)
2
8-10 reps
RPE 9-10
4
Chest Supported Cable Row
2
8-10 reps
RPE 9-10
5
Seated Barbell Shoulder Press
2
8-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
2
Hack Squat
2
10-12 reps
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Standing Calf Raise
3
10-15 reps
RPE 9-10
6
Hammer Curl
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
2
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
2
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 9-10
2
Leg Extension
2
10-12 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
10-12 reps
RPE 9-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
3
Decline Bench Press (Dumbbell)
2
8-10 reps
RPE 9-10
4
Chest Supported Cable Row
2
8-10 reps
RPE 9-10
5
Seated Barbell Shoulder Press
2
8-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
2
Hack Squat
2
10-12 reps
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Standing Calf Raise
3
10-15 reps
RPE 9-10
6
Hammer Curl
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
2
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 9-10
2
Leg Extension
2
10-12 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
10-12 reps
RPE 9-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
3
Decline Bench Press (Dumbbell)
2
8-10 reps
RPE 9-10
4
Chest Supported Cable Row
2
8-10 reps
RPE 9-10
5
Seated Barbell Shoulder Press
2
8-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
2
Hack Squat
2
10-12 reps
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Standing Calf Raise
3
10-15 reps
RPE 9-10
6
Hammer Curl
3
10-15 reps
RPE 9-10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9-10
2
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@9-10
3
Decline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9-10
4
Chest Supported Cable Row
2 Sets
8-10 Reps
@9-10
5
Seated Barbell Shoulder Press
2 Sets
8-10 Reps
@9-10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9-10
Day 2
1
Leg Curl
2 Sets
8-10 Reps
@9-10
2
Leg Extension
2 Sets
10-12 Reps
@9-10
3
Leg Press (45 Degrees)
2 Sets
10-12 Reps
@9-10
4
Straight Leg Calf Raise
3 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9-10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9-10
2
Underhand Lat Pulldown
2 Sets
8-10 Reps
@9-10
3
Chest Fly (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Chest Supported Row (Dumbbell)
2 Sets
10-12 Reps
@9-10
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
6
Close Grip Bench Press (Smith Machine)
2 Sets
10-15 Reps
@9-10