logo
BoostcampPNG

3x Upper Lower

by dan khas
4 athletes joined
5.0
(1 rating)

Program Description

Aesthetic Program

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 06, 2025 06:19
  • Last Edited
    Apr 21, 2025 06:52
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
70%
-
2
Bench Press (Barbell)
1
2
8 reps
8 reps
70%
-
3
Bench Press (Dumbbell)
1
2
10 reps
10 reps
70%
-
4
Chest Supported Row (Machine)
1
1
8 reps
8 reps
70%
-
5
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
70%
-
6
One Arm Pushdown (Cable)
1
1
10 reps
10 reps
70%
-
7
Face Pull
1
2
8 reps
8 reps
70%
-
8
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
5 reps
5 reps
73%
-
2
Bench Press (Barbell)
1
2
8 reps
8 reps
73%
-
3
Bench Press (Dumbbell)
1
2
10 reps
10 reps
73%
-
4
Chest Supported Row (Machine)
1
1
8 reps
8 reps
73%
-
5
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
73%
-
6
One Arm Pushdown (Cable)
1
1
10 reps
10 reps
73%
-
7
Face Pull
1
2
8 reps
8 reps
73%
-
8
Lateral Raise (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
15 reps
70%
2
Seated Shoulder Press (Dumbbell)
1
1
10 reps
10 reps
70%
-
3
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
70%
-
4
Chin-Up (Bodyweight)
2
8 reps
-
5
Lat Pulldown
1
1
8 reps
8 reps
70%
-
6
Rope Curl
1
1
10 reps
10 reps
70%
-
7
Standing Calf Raise
2
18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
15 reps
73%
2
Seated Shoulder Press (Dumbbell)
1
1
10 reps
10 reps
73%
-
3
Bicep Curl (EZ Bar)
1
2
8 reps
8 reps
73%
-
4
Chin-Up (Bodyweight)
2
8 reps
-
5
Lat Pulldown
1
1
8 reps
8 reps
73%
-
6
Rope Curl
1
1
10 reps
10 reps
73%
-
7
Standing Calf Raise
2
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
70%
-
2
Leg Extension
1
1
10 reps
10 reps
70%
-
3
Seated Hamstring Curl
1
1
10 reps
10 reps
70%
-
4
Rope Curl
1
1
8 reps
8 reps
70%
-
5
Face Pull
1
2
8 reps
8 reps
70%
-
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
70%
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
73%
-
2
Leg Extension
1
1
10 reps
10 reps
73%
-
3
Seated Hamstring Curl
1
1
10 reps
10 reps
73%
-
4
Rope Curl
1
1
8 reps
8 reps
73%
-
5
Face Pull
1
2
8 reps
8 reps
73%
-
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
73%
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Trap Bar Deadlift
1 Set
2 Sets
5 Reps
5 Reps
70%
-
2
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
70%
-
3
Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
70%
-
4
Chest Supported Row (Machine)
1 Set
1 Set
8 Reps
8 Reps
70%
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
70%
-
6
One Arm Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
70%
-
7
Face Pull
1 Set
2 Sets
8 Reps
8 Reps
70%
-
8
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
70%
-
2
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
70%
-
3
Seated Hamstring Curl
1 Set
1 Set
10 Reps
10 Reps
70%
-
4
Rope Curl
1 Set
1 Set
8 Reps
8 Reps
70%
-
5
Face Pull
1 Set
2 Sets
8 Reps
8 Reps
70%
-
6
Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
10 Reps
70%
-
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
1 Set
15 Reps
70%
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
70%
-
3
Bicep Curl (EZ Bar)
1 Set
1 Set
8 Reps
8 Reps
70%
-
4
Chin-Up (Bodyweight)
2 Sets
8 Reps
-
5
Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
70%
-
6
Rope Curl
1 Set
1 Set
10 Reps
10 Reps
70%
-
7
Standing Calf Raise
2 Sets
18 Reps
-