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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
    Jun 18, 2025 12:04

Summary

Unlock your strength potential with the 3x Upper Lower program, a focused 2-week training plan designed for serious lifters. Train three days a week, alternating between upper and lower body workouts that feature compound movements like the Trap Bar Deadlift and Barbell Bench Press, ensuring balanced muscle development. Each session is crafted to maximize intensity and efficiency, making the most of your gym time. Get ready to build muscle, increase strength, and elevate your performance with this structured approach!
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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
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
-