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BoostcampPNG
3 day Upper/Lower/Full body
by Greg B.
2 athletes joined
Program Description
Moderate volume with higher frequency for arms and shoulders (trained each workout) Best for irregular work schedules. Ideally run the upper/lower on weekends and the full body on Wednesday,(for example) to hit each muscle group at least twice a week but minimise overlapping recovery. Feel free to swap the days around depending on workout schedule but if you’re going to train 2 days back to back then make these the upper/lower workouts
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Jun 23, 2024 11:32
Last Edited
Jul 04, 2024 01:58
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Week 1
1 / 10 Weeks
Day 1
1A
Cambered Bar Barbell Bench press
4 Sets
1B
Chin-Up (Bodyweight)
4 Sets
2A
Pec Fly (Dumbbell)
2 Sets
2B
Inverted Row
2 Sets
3A
Bicep Curl (EZ Bar)
3 Sets
3B
Skull Crusher
3 Sets
4
Standing Cross Body Cable Lateral Raise
4 Sets
5A
Face Pull
3 Sets
5B
Ab Wheel
3 Sets
Day 2
1
Front Squat (Barbell)
2 Sets
2 Reps
2A
Hack Squat
3 Sets
2B
Overhead Tricep Extension (Cable)
3 Sets
3A
Reverse Nordic Curl
3 Sets
3B
Bayesian Curl
3 Sets
4A
Nordic Curl
3 Sets
4B
Lying Side Lateral Raise
3 Sets
5A
Romanian Deadlift (Barbell)
3 Sets
5B
Face Pull
3 Sets
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Supported Row (Dumbbell)
4 Sets
3A
Leg Press
4 Sets
3B
Dip (Bodyweight)
3 Sets
4A
Lying Leg Curl
3 Sets
4B
Lateral Raise (Dumbbell)
3 Sets
5A
Incline Curl (Dumbbell)
3 Sets
5B
Ab Wheel
3 Sets
5C
Face Pull
3 Sets
Day 1
1A
Cambered Bar Barbell Bench press
4 Sets
1B
Chin-Up (Bodyweight)
4 Sets
2A
Pec Fly (Dumbbell)
2 Sets
2B
Inverted Row
2 Sets
3A
Bicep Curl (EZ Bar)
3 Sets
3B
Skull Crusher
3 Sets
4
Standing Cross Body Cable Lateral Raise
4 Sets
5A
Face Pull
3 Sets
5B
Ab Wheel
3 Sets
Day 2
1
Front Squat (Barbell)
2 Sets
2 Reps
2A
Hack Squat
3 Sets
2B
Overhead Tricep Extension (Cable)
3 Sets
3A
Reverse Nordic Curl
3 Sets
3B
Bayesian Curl
3 Sets
4A
Nordic Curl
3 Sets
4B
Lying Side Lateral Raise
3 Sets
5A
Romanian Deadlift (Barbell)
3 Sets
5B
Face Pull
3 Sets
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Supported Row (Dumbbell)
4 Sets
3A
Leg Press
4 Sets
3B
Dip (Bodyweight)
3 Sets
4A
Lying Leg Curl
3 Sets
4B
Lateral Raise (Dumbbell)
3 Sets
5A
Incline Curl (Dumbbell)
3 Sets
5B
Ab Wheel
3 Sets
5C
Face Pull
3 Sets
Day 1
1A
Cambered Bar Barbell Bench press
4 Sets
1B
Chin-Up (Bodyweight)
4 Sets
2A
Pec Fly (Dumbbell)
2 Sets
2B
Inverted Row
2 Sets
3A
Bicep Curl (EZ Bar)
3 Sets
3B
Skull Crusher
3 Sets
4
Standing Cross Body Cable Lateral Raise
4 Sets
5A
Face Pull
3 Sets
5B
Ab Wheel
3 Sets
Day 2
1
Front Squat (Barbell)
2 Sets
2 Reps
2A
Hack Squat
3 Sets
2B
Overhead Tricep Extension (Cable)
3 Sets
3A
Reverse Nordic Curl
3 Sets
3B
Bayesian Curl
3 Sets
4A
Nordic Curl
3 Sets
4B
Lying Side Lateral Raise
3 Sets
5A
Romanian Deadlift (Barbell)
3 Sets
5B
Face Pull
3 Sets
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Supported Row (Dumbbell)
4 Sets
3A
Leg Press
4 Sets
3B
Dip (Bodyweight)
3 Sets
4A
Lying Leg Curl
3 Sets
4B
Lateral Raise (Dumbbell)
3 Sets
5A
Incline Curl (Dumbbell)
3 Sets
5B
Ab Wheel
3 Sets
5C
Face Pull
3 Sets
Day 1
1A
Cambered Bar Barbell Bench press
4 Sets
1B
Chin-Up (Bodyweight)
4 Sets
2A
Pec Fly (Dumbbell)
2 Sets
2B
Inverted Row
2 Sets
3A
Bicep Curl (EZ Bar)
3 Sets
3B
Skull Crusher
3 Sets
4
Standing Cross Body Cable Lateral Raise
4 Sets
5A
Face Pull
3 Sets
5B
Ab Wheel
3 Sets
Day 2
1
Front Squat (Barbell)
2 Sets
2 Reps
2A
Hack Squat
3 Sets
2B
Overhead Tricep Extension (Cable)
3 Sets
3A
Reverse Nordic Curl
3 Sets
3B
Bayesian Curl
3 Sets
4A
Nordic Curl
3 Sets
4B
Lying Side Lateral Raise
3 Sets
5A
Romanian Deadlift (Barbell)
3 Sets
5B
Face Pull
3 Sets
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Supported Row (Dumbbell)
4 Sets
3A
Leg Press
4 Sets
3B
Dip (Bodyweight)
3 Sets
4A
Lying Leg Curl
3 Sets
4B
Lateral Raise (Dumbbell)
3 Sets
5A
Incline Curl (Dumbbell)
3 Sets
5B
Ab Wheel
3 Sets
5C
Face Pull
3 Sets
Day 1
1A
Cambered Bar Barbell Bench press
4 Sets
1B
Chin-Up (Bodyweight)
4 Sets
2A
Pec Fly (Dumbbell)
2 Sets
2B
Inverted Row
2 Sets
3A
Bicep Curl (EZ Bar)
3 Sets
3B
Skull Crusher
3 Sets
4
Standing Cross Body Cable Lateral Raise
4 Sets
5A
Face Pull
3 Sets
5B
Ab Wheel
3 Sets
Day 2
1
Front Squat (Barbell)
2 Sets
2 Reps
2A
Hack Squat
3 Sets
2B
Overhead Tricep Extension (Cable)
3 Sets
3A
Reverse Nordic Curl
3 Sets
3B
Bayesian Curl
3 Sets
4A
Nordic Curl
3 Sets
4B
Lying Side Lateral Raise
3 Sets
5A
Romanian Deadlift (Barbell)
3 Sets
5B
Face Pull
3 Sets
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Supported Row (Dumbbell)
4 Sets
3A
Leg Press
4 Sets
3B
Dip (Bodyweight)
3 Sets
4A
Lying Leg Curl
3 Sets
4B
Lateral Raise (Dumbbell)
3 Sets
5A
Incline Curl (Dumbbell)
3 Sets
5B
Ab Wheel
3 Sets
5C
Face Pull
3 Sets
Day 1
1A
Cambered Bar Barbell Bench press
4 Sets
1B
Chin-Up (Bodyweight)
4 Sets
2A
Pec Fly (Dumbbell)
2 Sets
2B
Inverted Row
2 Sets
3A
Bicep Curl (EZ Bar)
3 Sets
3B
Skull Crusher
3 Sets
4
Standing Cross Body Cable Lateral Raise
4 Sets
5A
Face Pull
3 Sets
5B
Ab Wheel
3 Sets
Day 2
1
Front Squat (Barbell)
2 Sets
2 Reps
2A
Hack Squat
3 Sets
2B
Overhead Tricep Extension (Cable)
3 Sets
3A
Reverse Nordic Curl
3 Sets
3B
Bayesian Curl
3 Sets
4A
Nordic Curl
3 Sets
4B
Lying Side Lateral Raise
3 Sets
5A
Romanian Deadlift (Barbell)
3 Sets
5B
Face Pull
3 Sets
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Supported Row (Dumbbell)
4 Sets
3A
Leg Press
4 Sets
3B
Dip (Bodyweight)
3 Sets
4A
Lying Leg Curl
3 Sets
4B
Lateral Raise (Dumbbell)
3 Sets
5A
Incline Curl (Dumbbell)
3 Sets
5B
Ab Wheel
3 Sets
5C
Face Pull
3 Sets
Day 1
1A
Cambered Bar Barbell Bench press
4 Sets
1B
Chin-Up (Bodyweight)
4 Sets
2A
Pec Fly (Dumbbell)
2 Sets
2B
Inverted Row
2 Sets
3A
Bicep Curl (EZ Bar)
3 Sets
3B
Skull Crusher
3 Sets
4
Standing Cross Body Cable Lateral Raise
4 Sets
5A
Face Pull
3 Sets
5B
Ab Wheel
3 Sets
Day 2
1
Front Squat (Barbell)
2 Sets
2 Reps
2A
Hack Squat
3 Sets
2B
Overhead Tricep Extension (Cable)
3 Sets
3A
Reverse Nordic Curl
3 Sets
3B
Bayesian Curl
3 Sets
4A
Nordic Curl
3 Sets
4B
Lying Side Lateral Raise
3 Sets
5A
Romanian Deadlift (Barbell)
3 Sets
5B
Face Pull
3 Sets
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Supported Row (Dumbbell)
4 Sets
3A
Leg Press
4 Sets
3B
Dip (Bodyweight)
3 Sets
4A
Lying Leg Curl
3 Sets
4B
Lateral Raise (Dumbbell)
3 Sets
5A
Incline Curl (Dumbbell)
3 Sets
5B
Ab Wheel
3 Sets
5C
Face Pull
3 Sets
Day 1
1A
Cambered Bar Barbell Bench press
4 Sets
1B
Chin-Up (Bodyweight)
4 Sets
2A
Pec Fly (Dumbbell)
2 Sets
2B
Inverted Row
2 Sets
3A
Bicep Curl (EZ Bar)
3 Sets
3B
Skull Crusher
3 Sets
4
Standing Cross Body Cable Lateral Raise
4 Sets
5A
Face Pull
3 Sets
5B
Ab Wheel
3 Sets
Day 2
1
Front Squat (Barbell)
2 Sets
2 Reps
2A
Hack Squat
3 Sets
2B
Overhead Tricep Extension (Cable)
3 Sets
3A
Reverse Nordic Curl
3 Sets
3B
Bayesian Curl
3 Sets
4A
Nordic Curl
3 Sets
4B
Lying Side Lateral Raise
3 Sets
5A
Romanian Deadlift (Barbell)
3 Sets
5B
Face Pull
3 Sets
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Supported Row (Dumbbell)
4 Sets
3A
Leg Press
4 Sets
3B
Dip (Bodyweight)
3 Sets
4A
Lying Leg Curl
3 Sets
4B
Lateral Raise (Dumbbell)
3 Sets
5A
Incline Curl (Dumbbell)
3 Sets
5B
Ab Wheel
3 Sets
5C
Face Pull
3 Sets
Day 1
1A
Cambered Bar Barbell Bench press
4 Sets
1B
Chin-Up (Bodyweight)
4 Sets
2A
Pec Fly (Dumbbell)
2 Sets
2B
Inverted Row
2 Sets
3A
Bicep Curl (EZ Bar)
3 Sets
3B
Skull Crusher
3 Sets
4
Standing Cross Body Cable Lateral Raise
4 Sets
5A
Face Pull
3 Sets
5B
Ab Wheel
3 Sets
Day 2
1
Front Squat (Barbell)
2 Sets
2 Reps
2A
Hack Squat
3 Sets
2B
Overhead Tricep Extension (Cable)
3 Sets
3A
Reverse Nordic Curl
3 Sets
3B
Bayesian Curl
3 Sets
4A
Nordic Curl
3 Sets
4B
Lying Side Lateral Raise
3 Sets
5A
Romanian Deadlift (Barbell)
3 Sets
5B
Face Pull
3 Sets
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Supported Row (Dumbbell)
4 Sets
3A
Leg Press
4 Sets
3B
Dip (Bodyweight)
3 Sets
4A
Lying Leg Curl
3 Sets
4B
Lateral Raise (Dumbbell)
3 Sets
5A
Incline Curl (Dumbbell)
3 Sets
5B
Ab Wheel
3 Sets
5C
Face Pull
3 Sets
Day 1
1A
Cambered Bar Barbell Bench press
4 Sets
1B
Chin-Up (Bodyweight)
4 Sets
2A
Pec Fly (Dumbbell)
2 Sets
2B
Inverted Row
2 Sets
3A
Bicep Curl (EZ Bar)
3 Sets
3B
Skull Crusher
3 Sets
4
Standing Cross Body Cable Lateral Raise
4 Sets
5A
Face Pull
3 Sets
5B
Ab Wheel
3 Sets
Day 2
1
Front Squat (Barbell)
2 Sets
2 Reps
2A
Hack Squat
3 Sets
2B
Overhead Tricep Extension (Cable)
3 Sets
3A
Reverse Nordic Curl
3 Sets
3B
Bayesian Curl
3 Sets
4A
Nordic Curl
3 Sets
4B
Lying Side Lateral Raise
3 Sets
5A
Romanian Deadlift (Barbell)
3 Sets
5B
Face Pull
3 Sets
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
2
Chest Supported Row (Dumbbell)
4 Sets
3A
Leg Press
4 Sets
3B
Dip (Bodyweight)
3 Sets
4A
Lying Leg Curl
3 Sets
4B
Lateral Raise (Dumbbell)
3 Sets
5A
Incline Curl (Dumbbell)
3 Sets
5B
Ab Wheel
3 Sets
5C
Face Pull
3 Sets