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3 Day Split Upper Body Focus

by Nicholas Stirling

Program Description

emphasis on hypertrophy for upper body with lower body maintenance

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 06, 2026 02:05
  • Last Edited
    Apr 06, 2026 04:30
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Front Delts
11.8%
Biceps
10.5%
Chest
8.9%
Triceps
8.9%
Middle Delts
6.6%
Quadriceps
6.6%
Lats
6.6%
Glutes
6.1%
Hamstrings
6.1%
Forearms
4.6%
Calves
3.3%
Rear Delts
3%
Lower Back
1.7%
Abs
1.7%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 1-2
2
Incline Chest Fly (Dumbbell)
4
12-20 reps
RPE 1-2
3
Bench Press (Dumbbell)
4
12-20 reps
RPE 1-2
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 1-2
2
Chest Fly (Dumbbell)
4
12-20 reps
RPE 1-2
3
Incline Bench Press (Dumbbell)
4
12-20 reps
RPE 1-2
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 1-2
2
Incline Chest Fly (Dumbbell)
4
12-20 reps
RPE 1-2
3
Bench Press (Dumbbell)
4
12-20 reps
RPE 1-2
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 1-2
2
Chest Fly (Dumbbell)
4
12-20 reps
RPE 1-2
3
Incline Bench Press (Dumbbell)
4
12-20 reps
RPE 1-2
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 1-2
2
Incline Chest Fly (Dumbbell)
4
12-20 reps
RPE 1-2
3
Bench Press (Dumbbell)
4
12-20 reps
RPE 1-2
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 1-2
2
Chest Fly (Dumbbell)
4
12-20 reps
RPE 1-2
3
Incline Bench Press (Dumbbell)
4
12-20 reps
RPE 1-2
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 1-2
2
Incline Chest Fly (Dumbbell)
4
12-20 reps
RPE 1-2
3
Bench Press (Dumbbell)
4
12-20 reps
RPE 1-2
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 1-2
2
Chest Fly (Dumbbell)
4
12-20 reps
RPE 1-2
3
Incline Bench Press (Dumbbell)
4
12-20 reps
RPE 1-2
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12-20 reps
RPE 1-2
2
Wide Grip Pull-Up
3
10-15 reps
RPE 1-2
3
Inverted Row
3
10-20 reps
RPE 1-2
4
Bicep Curl (Barbell)
3
15-25 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12-20 reps
RPE 1-2
2
Pull-Up (Bodyweight)
3
10-15 reps
RPE 1-2
3
Single Arm Row (Dumbbell)
3
12-20 reps
RPE 1-2
4
Bicep Curl (Barbell)
3
15-25 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12-20 reps
RPE 1-2
2
Wide Grip Pull-Up
3
10-15 reps
RPE 1-2
3
Inverted Row
3
10-20 reps
RPE 1-2
4
Bicep Curl (Barbell)
3
15-25 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12-20 reps
RPE 1-2
2
Pull-Up (Bodyweight)
3
10-15 reps
RPE 1-2
3
Single Arm Row (Dumbbell)
3
12-20 reps
RPE 1-2
4
Bicep Curl (Barbell)
3
15-25 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12-20 reps
RPE 1-2
2
Wide Grip Pull-Up
3
10-15 reps
RPE 1-2
3
Inverted Row
3
10-20 reps
RPE 1-2
4
Bicep Curl (Barbell)
3
15-25 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12-20 reps
RPE 1-2
2
Pull-Up (Bodyweight)
3
10-15 reps
RPE 1-2
3
Single Arm Row (Dumbbell)
3
12-20 reps
RPE 1-2
4
Bicep Curl (Barbell)
3
15-25 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12-20 reps
RPE 1-2
2
Wide Grip Pull-Up
3
10-15 reps
RPE 1-2
3
Inverted Row
3
10-20 reps
RPE 1-2
4
Bicep Curl (Barbell)
3
15-25 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12-20 reps
RPE 1-2
2
Pull-Up (Bodyweight)
3
10-15 reps
RPE 1-2
3
Single Arm Row (Dumbbell)
3
12-20 reps
RPE 1-2
4
Bicep Curl (Barbell)
3
15-25 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-20 reps
RPE 1-2
2
Skull Crusher (Dumbbell)
4
12-20 reps
RPE 1-2
3
Lying Curl
4
12-20 reps
RPE 1-2
4
Upright Row (Barbell)
4
12-20 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12-20 reps
RPE 1-2
2
Skull Crusher (Barbell)
4
12-20 reps
RPE 1-2
3
Upright Row (Barbell)
4
12-20 reps
RPE 1-2
4
Hammer Curl (Dumbbell)
4
12-20 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-20 reps
RPE 1-2
2
Skull Crusher (Dumbbell)
4
12-20 reps
RPE 1-2
3
Lying Curl
4
12-20 reps
RPE 1-2
4
Upright Row (Barbell)
4
12-20 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12-20 reps
RPE 1-2
2
Skull Crusher (Barbell)
4
12-20 reps
RPE 1-2
3
Upright Row (Barbell)
4
12-20 reps
RPE 1-2
4
Hammer Curl (Dumbbell)
4
12-20 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-20 reps
RPE 1-2
2
Skull Crusher (Dumbbell)
4
12-20 reps
RPE 1-2
3
Lying Curl
4
12-20 reps
RPE 1-2
4
Upright Row (Barbell)
4
12-20 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12-20 reps
RPE 1-2
2
Skull Crusher (Barbell)
4
12-20 reps
RPE 1-2
3
Upright Row (Barbell)
4
12-20 reps
RPE 1-2
4
Hammer Curl (Dumbbell)
4
12-20 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-20 reps
RPE 1-2
2
Skull Crusher (Dumbbell)
4
12-20 reps
RPE 1-2
3
Lying Curl
4
12-20 reps
RPE 1-2
4
Upright Row (Barbell)
4
12-20 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12-20 reps
RPE 1-2
2
Skull Crusher (Barbell)
4
12-20 reps
RPE 1-2
3
Upright Row (Barbell)
4
12-20 reps
RPE 1-2
4
Hammer Curl (Dumbbell)
4
12-20 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 1-2
2
Fly Press (Dumbbell)
4
12-20 reps
RPE 1-2
3
Dip (Bodyweight)
4
10-20 reps
RPE 1-2
4
Y Raise (Dumbbell)
4
12-20 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 1-2
2
Fly Press (Dumbbell)
4
12-20 reps
RPE 1-2
3
Dip (Bodyweight)
4
10-20 reps
RPE 1-2
4
Y Raise (Dumbbell)
4
12-20 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 1-2
2
Fly Press (Dumbbell)
4
12-20 reps
RPE 1-2
3
Dip (Bodyweight)
4
10-20 reps
RPE 1-2
4
Y Raise (Dumbbell)
4
12-20 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 1-2
2
Fly Press (Dumbbell)
4
12-20 reps
RPE 1-2
3
Dip (Bodyweight)
4
10-20 reps
RPE 1-2
4
Y Raise (Dumbbell)
4
12-20 reps
RPE 1-2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-20 reps
RPE 1-2
2
Chin-Up (Bodyweight)
3
10-15 reps
RPE 1-2
3
Bent Over Row (Barbell)
3
12-20 reps
RPE 1-2
4
Bicep Curl (Barbell)
3
15-25 reps
RPE 1-2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-20 reps
RPE 1-2
2
Chin-Up (Bodyweight)
3
10-15 reps
RPE 1-2
3
Bent Over Row (Barbell)
3
12-20 reps
RPE 1-2
4
Bicep Curl (Barbell)
3
15-25 reps
RPE 1-2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-20 reps
RPE 1-2
2
Chin-Up (Bodyweight)
3
10-15 reps
RPE 1-2
3
Bent Over Row (Barbell)
3
12-20 reps
RPE 1-2
4
Bicep Curl (Barbell)
3
15-25 reps
RPE 1-2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12-20 reps
RPE 1-2
2
Chin-Up (Bodyweight)
3
10-15 reps
RPE 1-2
3
Bent Over Row (Barbell)
3
12-20 reps
RPE 1-2
4
Bicep Curl (Barbell)
3
15-25 reps
RPE 1-2
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
RPE 1-2
2
Overhead Tricep Extension (Dumbbell)
4
12-20 reps
RPE 1-2
3
Incline Curl (Dumbbell)
4
12-20 reps
RPE 1-2
4
Shrug (Dumbbell)
4
12-25 reps
RPE 1-2
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
RPE 1-2
2
Overhead Tricep Extension (Dumbbell)
4
12-20 reps
RPE 1-2
3
Incline Curl (Dumbbell)
4
12-20 reps
RPE 1-2
4
Shrug (Dumbbell)
4
12-25 reps
RPE 1-2
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
RPE 1-2
2
Overhead Tricep Extension (Dumbbell)
4
12-20 reps
RPE 1-2
3
Incline Curl (Dumbbell)
4
12-20 reps
RPE 1-2
4
Shrug (Dumbbell)
4
12-25 reps
RPE 1-2
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
RPE 1-2
2
Overhead Tricep Extension (Dumbbell)
4
12-20 reps
RPE 1-2
3
Incline Curl (Dumbbell)
4
12-20 reps
RPE 1-2
4
Shrug (Dumbbell)
4
12-25 reps
RPE 1-2
Week 1
1 / 8 Weeks
Day 1
1
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@1-2
@1-2
@1-2
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@1-2
@1-2
@1-2
@1-2
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@1-2
@1-2
@1-2
@1-2
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@1-2
@1-2
@1-2
@1-2
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@1-2
@1-2
@1-2
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@1-2
@1-2
@1-2
3
Inverted Row
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@1-2
@1-2
@1-2
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
@1-2
@1-2
@1-2
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@1-2
@1-2
@1-2
2
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@1-2
@1-2
@1-2
@1-2
3
Lying Curl
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@1-2
@1-2
@1-2
@1-2
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@1-2
@1-2
@1-2
@1-2
Day 4
1
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@1-2
@1-2
@1-2
2
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@1-2
@1-2
@1-2
@1-2
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
@1-2
@1-2
@1-2
@1-2
4
Y Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@1-2
@1-2
@1-2
@1-2
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@1-2
@1-2
@1-2
2
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@1-2
@1-2
@1-2
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@1-2
@1-2
@1-2
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
@1-2
@1-2
@1-2
Day 6
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@1-2
@1-2
@1-2
2
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@1-2
@1-2
@1-2
@1-2
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@1-2
@1-2
@1-2
@1-2
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-25 Reps
12-25 Reps
12-25 Reps
12-25 Reps
@1-2
@1-2
@1-2
@1-2