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Upper-Focused 3x

by Mark M.

Program Description

Upper-Focused 3x

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 14, 2026 07:29
  • Last Edited
    Feb 14, 2026 07:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.2%
Front Delts
12.1%
Hamstrings
9.1%
Lats
9.1%
Chest
9.1%
Glutes
6.1%
Upper Back
6.1%
Biceps
6.1%
Middle Delts
6.1%
Quadriceps
6.1%
Rear Delts
4.5%
Calves
3%
Abs
3%
Lower Back
1.5%
Forearms
1.5%
Adductors
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 9
2
Seated Row (Cable)
2
4-6 reps
RPE 9
3
Pec Fly (Dumbbell)
2
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
5
Leg Extension
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
5
Straight Arm Pulldown
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
5
Straight Arm Pulldown
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
5
Straight Arm Pulldown
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
5
Straight Arm Pulldown
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
5
Straight Arm Pulldown
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
5
Straight Arm Pulldown
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
5
Straight Arm Pulldown
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
5
Straight Arm Pulldown
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 9
2
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
3
Dip (Weighted)
2
4-6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9
5
Straight Arm Pulldown
2
6-8 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Standing Calf Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
2
Stiff Leg Deadlift
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
3
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
Day 2
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
2
Seated Row (Cable)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
3
Pec Fly (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
4
Preacher Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
Day 3
1
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
2
High Bar Squat (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
3
Dip (Weighted)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
Straight Arm Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9