3 Day Upper,Lower,Arm day
Big Guns💪
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9.5 | ||
| 1 | 10 reps | @10 | ||
| 2 | Lat Pulldown | 1 | 8 reps | @10 |
| 1 | 12 reps | @10 | ||
| Superset | ||||
| 3A | Single Arm Row (Cable) | 1 | 12 reps | @9.5 |
| 1 | 12 reps | @10 | ||
| 3B | Chest Fly (Machine) | 1 | 12 reps | @9.5 |
| 1 | 12 reps | @10 | ||
| Superset | ||||
| 4A | Single Arm Rear Delt Cable Fly | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 4B | One Arm Lateral Raise (Dumbbell) | 1 | 15 reps | @9 |
| 1 | 15 reps | @9.5 | ||
| 1 | 15 reps | @10 | ||
| 5 | Shrug (Dumbbell) | 2 | 12 reps | @9.5 |
| 1 | 12 reps | @10 | ||
| Superset | ||||
| 6A | V-Handle Tricep Pushdown (Cable) | 1 | 15 reps | @9.5 |
| 1 | 15 reps | @10 | ||
| 6B | Bicep Curl (Dumbbell) | 1 | 15 reps | @9.5 |
| 1 | 15 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 1 | 6 reps | @10 |
| 1 | 12 reps | @9 | ||
| 1 | 15 reps | @9 | ||
| 2 | Leg Raise (Captain's Chair) | 2 | 20 reps | @9 |
| 3 | Lying Leg Curl | 3 | 12 reps | @9 |
| 4 | Leg Extension | 3 | 12 reps | @9 |
| 5 | Single Leg Calf Raise | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Underhand Lat Pulldown | 1 | 6 reps | @9 |
| 1 | 6 reps | @9.5 | ||
| 1 | 6 reps | @10 | ||
| 2 | Close Grip Bench Press (Smith Machine) | 1 | 6 reps | @9 |
| 2 | 6 reps | @9.5 | ||
| Superset | ||||
| 3A | V-Handle Tricep Pushdown (Cable) | 1 | 15 reps | @9 |
| 1 | 15 reps | @9.5 | ||
| 1 | 15 reps | @10 | ||
| 3B | Incline Curl (Dumbbell) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| Superset | ||||
| 4A | Single Arm Overhead Tricep Extension | 1 | 15 reps | @9 |
| 1 | 15 reps | @9.5 | ||
| 1 | 15 reps | @10 | ||
| 4B | Concentration Curl | 1 | 15 reps | @9 |
| 1 | 15 reps | @9.5 | ||
| 1 | 15 reps | @10 | ||
| Superset | ||||
| 5A | One Arm Lateral Raise (Cable) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 5B | Face Pull | 1 | 15 reps | @9 |
| 1 | 15 reps | @9.5 | ||
| 1 | 15 reps | @10 | ||
| 6 | Shrug (Dumbbell) | 2 | 12 reps | @9.5 |
| 1 | 12 reps | @10 | ||
| Superset | ||||
| 7A | Wrist Curls | 1 | 6 reps | @9.5 |
| 1 | 6 reps | @10 | ||
| 7B | Reverse Wrist Curl (Dumbbell) | 1 | 8 reps | @9.5 |
| 1 | 8 reps | @10 | ||
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3 Day Upper,Lower,Arm day is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
3 Day Upper,Lower,Arm day is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3 Day Upper,Lower,Arm day is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
