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3 day recovery U/L

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Program Description

**3 Day Recovery U/L** is an 8-week program designed to rejuvenate your body while maintaining strength and mobility. This program features three weekly sessions, focusing on upper/lower body splits that emphasize recovery through controlled movements and moderate intensity. Expect a mix of compound lifts like squats and deadlifts, alongside isolation exercises for targeted muscle engagement. Each workout is crafted to optimize recovery while ensuring you stay active and engaged, making it perfect for lifters looking to enhance their performance and prevent burnout. Get ready to elevate your training and feel revitalized!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 25, 2026 01:56
  • Last Edited
    Feb 25, 2026 02:15
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.3%
Quadriceps
11.2%
Abs
10.9%
Glutes
10.2%
Upper Back
10.2%
Front Delts
8.1%
Triceps
7%
Lats
7%
Chest
4.9%
Middle Delts
4.2%
Biceps
3.5%
Rear Delts
3.2%
Calves
2.8%
Adductors
2.5%
Lower Back
2.1%
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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
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Pull-Up (Bodyweight)
3
1
4-6 reps
4-6 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Pallof Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Pull-Up (Bodyweight)
3
1
4-6 reps
4-6 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Pallof Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Pull-Up (Bodyweight)
3
1
4-6 reps
4-6 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Pallof Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Pull-Up (Bodyweight)
3
1
4-6 reps
4-6 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Pallof Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Pull-Up (Bodyweight)
3
1
4-6 reps
4-6 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Pallof Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Pull-Up (Bodyweight)
3
1
4-6 reps
4-6 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Pallof Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Pull-Up (Bodyweight)
3
1
4-6 reps
4-6 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Pallof Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Pull-Up (Bodyweight)
3
1
4-6 reps
4-6 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Pallof Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Lying Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7.5
RPE 8.5
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Wood Chop
1
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Lying Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7.5
RPE 8.5
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Wood Chop
1
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Lying Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7.5
RPE 8.5
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Wood Chop
1
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Lying Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7.5
RPE 8.5
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Wood Chop
1
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Lying Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7.5
RPE 8.5
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Wood Chop
1
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Lying Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7.5
RPE 8.5
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Wood Chop
1
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Lying Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7.5
RPE 8.5
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Wood Chop
1
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Lying Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7.5
RPE 8.5
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Wood Chop
1
2
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8.5
RPE 9.5
2
Military Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8.5
RPE 9.5
2
Military Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8.5
RPE 9.5
2
Military Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8.5
RPE 9.5
2
Military Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8.5
RPE 9.5
2
Military Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8.5
RPE 9.5
2
Military Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8.5
RPE 9.5
2
Military Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8.5
RPE 9.5
2
Military Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Hanging Leg Raise
3
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6.5
@7.5
@8.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9
4
Lying Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7.5
@8.5
5
Standing Calf Raise
4 Sets
12-15 Reps
@8
6
Wood Chop
1 Set
2 Sets
12 Reps
12 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@6.5
@7.5
@8.5
@9.5
2
Pull-Up (Bodyweight)
3 Sets
1 Set
4-6 Reps
4-6 Reps
@7.5
@10
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8.5
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@8
6
Pallof Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8.5
Day 3
1
Speed Deadlift
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@7
@8.5
@9.5
2
Military Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9.5
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Rear Delt Fly (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@9
6
Hanging Leg Raise
3 Sets
AMRAP
@10