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BoostcampPNG

3 Day Upper,Lower,Arm day

by Kuba Kuba

Program Description

Arms lacking ? Do this plan

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 07, 2024 10:21
  • Last Edited
    Jun 18, 2025 09:41

Summary

Transform your physique with this focused 3-day workout plan that targets your upper body, lower body, and arms over the course of three weeks. Each session is designed to maximize muscle growth and strength, incorporating a variety of exercises like leg presses, lat pulldowns, and tricep extensions. With a commitment of just three days a week, you'll efficiently build power and definition while allowing for recovery. Get ready to push your limits and see real results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
3A
Single Arm Row (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3B
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4A
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4B
One Arm Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
5
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
3A
Single Arm Row (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3B
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4A
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4B
One Arm Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
5
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
3A
Single Arm Row (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3B
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4A
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4B
One Arm Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
5
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
6 reps
12 reps
15 reps
RPE 10
RPE 9
RPE 9
2
Leg Raise (Captain's Chair)
2
20 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Single Leg Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
6 reps
12 reps
15 reps
RPE 10
RPE 9
RPE 9
2
Leg Raise (Captain's Chair)
2
20 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Single Leg Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
6 reps
12 reps
15 reps
RPE 10
RPE 9
RPE 9
2
Leg Raise (Captain's Chair)
2
20 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Single Leg Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 9
RPE 9.5
RPE 10
2
Close Grip Bench Press (Smith Machine)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3A
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
3B
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4A
Single Arm Overhead Tricep Extension
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
4B
Concentration Curl
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
5A
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5B
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
6
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
7A
Wrist Curls
1
1
6 reps
6 reps
RPE 9.5
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 9
RPE 9.5
RPE 10
2
Close Grip Bench Press (Smith Machine)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3A
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
3B
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4A
Single Arm Overhead Tricep Extension
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
4B
Concentration Curl
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
5A
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5B
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
6
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
7A
Wrist Curls
1
1
6 reps
6 reps
RPE 9.5
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 9
RPE 9.5
RPE 10
2
Close Grip Bench Press (Smith Machine)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3A
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
3B
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4A
Single Arm Overhead Tricep Extension
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
4B
Concentration Curl
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
5A
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5B
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
6
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
7A
Wrist Curls
1
1
6 reps
6 reps
RPE 9.5
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Week 1
1 / 3 Weeks
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
6 Reps
12 Reps
15 Reps
@10
@9
@9
2
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@9
3
Lying Leg Curl
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@9
5
Single Leg Calf Raise
3 Sets
10 Reps
@9
Day 3
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9.5
@10
2
Close Grip Bench Press (Smith Machine)
1 Set
2 Sets
6 Reps
6 Reps
@9
@9.5
3A
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
3B
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4A
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
4B
Concentration Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
5A
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
5B
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
6
Shrug (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
7A
Wrist Curls
1 Set
1 Set
6 Reps
6 Reps
@9.5
@10
7B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9.5
@10
2
Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
@10
@10
3A
Single Arm Row (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
3B
Chest Fly (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
4A
Single Arm Rear Delt Cable Fly
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4B
One Arm Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6A
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6B
Bicep Curl (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10