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BoostcampPNG

3 day Upper/Lower

by AGiufre
9 athletes joined

Program Description

Designed to focus on our three compound lifts and hypertrophy training

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 12, 2024 03:25
  • Last Edited
    Jun 18, 2025 10:24

Summary

Transform your physique with this comprehensive 6-week Upper/Lower workout program, designed for three training days each week. You'll focus on major muscle groups through a balanced blend of compound and isolation exercises, ensuring maximum strength gains and muscle development. With a full gym setup, you'll tackle everything from barbell squats to cable flys, targeting your legs, chest, back, and shoulders effectively. Get ready to elevate your fitness game and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
B Stance RDL
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
4
8 reps
RPE 8
5
Goblet Squat
3
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
B Stance RDL
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
4
8 reps
RPE 8
5
Goblet Squat
3
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
B Stance RDL
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
4
8 reps
RPE 8
5
Goblet Squat
3
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
B Stance RDL
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
4
8 reps
RPE 8
5
Goblet Squat
3
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
B Stance RDL
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
4
8 reps
RPE 8
5
Goblet Squat
3
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
B Stance RDL
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
4
8 reps
RPE 8
5
Goblet Squat
3
15 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
3
B Stance RDL
3 Sets
10 Reps
@7
4
Leg Press (45 Degrees)
4 Sets
8 Reps
@8
5
Goblet Squat
3 Sets
15 Reps
@7
6
Standing Calf Raise
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Chest Fly (Cable)
3 Sets
10 Reps
@7
3
Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8