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Upper/Lower 3 week

by Fearless DoGooder
1 athletes joined

Program Description

Build Strength & Size

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 25, 2025 09:41
  • Last Edited
    Dec 25, 2025 11:38
Muscle Engagement
Front
Back
MuscleSet
Abs
10.8%
Triceps
10.3%
Quadriceps
10.3%
Glutes
9.7%
Hamstrings
9.1%
Upper Back
8.8%
Lats
7.4%
Biceps
7.4%
Front Delts
6.3%
Chest
3.7%
Middle Delts
3.4%
Forearms
3.1%
Lower Back
3.1%
Adductors
2.3%
Rear Delts
2%
Abductors
1.1%
Calves
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
-
2
Pendlay Row
1
-
-
3
Bent Over Row (Barbell)
1
-
-
4A
Dip (Weighted)
1
-
-
4B
Push-Ups
1
-
-
5
Nautilus Leverage Row
1
-
-
6A
Hammer Curl (Dumbbell)
1
-
-
6B
Hammer Strength Preacher Curl
1
-
-
7A
Dumbbell Skull-Over
1
-
-
7B
Tricep Extension (Dumbbell)
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
-
-
2
Life Fitness Fly
1
-
-
3
Dumbbell Row
1
-
-
4
Seated Row (Cable)
2
-
-
5
Seated Dumbbell Curl
1
-
-
6A
Tricep Pushdown (Cable)
1
-
-
6B
Overhead Tricep Extension (Cable)
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
-
2A
Bench Press (Dumbbell)
1
-
-
2B
Chest Fly (Dumbbell)
1
-
-
3
Nautilus Chest-Supported T-Bar Row
1
-
-
4
Chest Press (Machine)
1
-
-
5A
Skull Crusher (Barbell)
1
-
-
5B
Bicep Curl (Barbell)
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
-
-
2
Belt Squat
2
-
-
3
Belt Squat Donkey Calf Raise
1
-
-
4
Nautilus Inspiration Seated Leg Curl
2
-
-
5
Hammer Strength Standing Calf Raise
3
-
-
6A
Decline Crunch (Weighted)
2
-
-
6B
Decline Reverse Crunch
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
-
2
Nordic Curl
1
-
-
3
Nautilus Impact Lying Leg Curl
1
-
-
4
Seated Calf Raise
1
-
-
5A
Leg Raise (Captain's Chair)
1
-
-
5B
Rotating Plank
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Safety Bar Cannonball Squat
1
-
-
2
Leg Extension
1
-
-
3
Glute-Ham Raise (Weighted)
1
-
-
4
Nautilus Impact Leg Press Calf Raise
1
-
-
5A
Abs Crunch (Machine)
1
-
-
5B
Ab Wheel
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
-
2
Pull-Up (Weighted)
2
-
-
3
Matrix Reverse Grip Lat Pulldown
2
-
-
4A
Nautilus Rear Deltoid Raise
2
-
-
4B
Chest Expander Pull-Apart (Horizontal)
2
-
-
5A
Bicep Curl (Barbell)
2
-
-
5B
Skull Crusher (Barbell)
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
-
-
2
Seated Overhead Press (Barbell)
1
-
-
3
Pullover (Machine)
1
-
-
4
Lateral Raise (Dumbbell)
1
-
-
5
Shrug (Dumbbell)
1
-
-
6A
Hammer Curl (Dumbbell)
1
-
-
6B
Preacher Curl (Barbell)
1
-
-
7A
Skull Crusher (Dumbbell)
1
-
-
7B
Tricep Extension (Dumbbell)
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
-
-
2
Seated Overhead Press (Dumbbell)
1
-
-
3
Lat Pulldown
1
-
-
4A
Y Raise (Dumbbell)
1
-
-
4B
Front Raise
1
-
-
5
Incline Curl (Dumbbell)
1
-
-
6A
Tricep Pushdown (Cable)
1
-
-
6B
Overhead Tricep Extension (Cable)
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
-
2
Leg Press
2
-
-
3
Back Extension (Weighted)
2
-
-
4
Leg Extension
2
-
-
5
Hip Adductor (Machine)
1
-
-
6
Nautilus Inspiration Leg Press Calf Raise
1
-
-
7A
Abs Crunch (Machine)
1
-
-
7B
Ab Wheel
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
-
-
2
Foot Elevated Bulgarian Split Squat
1
-
-
3
Bent Knee Hip Extension
1
-
-
4
Cossack Squat
1
-
-
5
Nautilus Booty Builder
1
-
-
6
Hammer Strength Standing Calf Raise
1
-
-
7A
Decline Sit Up (Weighted)
1
-
-
7B
Decline Reverse Crunch
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
-
2
Step-Up (Weighted)
1
-
-
3
Good Morning
1
-
-
4
Hack Squat
1
-
-
5
Hip Abductor (Machine)
1
-
-
6
Seated Calf Raise
1
-
-
7A
Leg Raise (Captain's Chair)
1
-
-
7B
Plank
1
-
-
Week 1
1 / 3 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
-
-
2
Pendlay Row
1 Set
-
-
3
Bent Over Row (Barbell)
1 Set
-
-
4A
Dip (Weighted)
1 Set
-
-
4B
Push-Ups
1 Set
-
-
5
Nautilus Leverage Row
1 Set
-
-
6A
Hammer Curl (Dumbbell)
1 Set
-
-
6B
Hammer Strength Preacher Curl
1 Set
-
-
7A
Dumbbell Skull-Over
1 Set
-
-
7B
Tricep Extension (Dumbbell)
1 Set
-
-
Day 2
1
Squat (Low Bar)
1 Set
1 Set
-
-
-
-
2
Belt Squat
1 Set
1 Set
-
-
-
-
3
Belt Squat Donkey Calf Raise
1 Set
-
-
4
Nautilus Inspiration Seated Leg Curl
1 Set
1 Set
-
-
-
-
5
Hammer Strength Standing Calf Raise
1 Set
1 Set
1 Set
-
-
-
-
-
-
6A
Decline Crunch (Weighted)
1 Set
1 Set
-
-
-
-
6B
Decline Reverse Crunch
1 Set
1 Set
-
-
-
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
-
-
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
-
-
-
-
3
Matrix Reverse Grip Lat Pulldown
1 Set
1 Set
-
-
-
-
4A
Nautilus Rear Deltoid Raise
1 Set
1 Set
-
-
-
-
4B
Chest Expander Pull-Apart (Horizontal)
1 Set
1 Set
-
-
-
-
5A
Bicep Curl (Barbell)
1 Set
1 Set
-
-
-
-
5B
Skull Crusher (Barbell)
1 Set
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
-
-
-
-
2
Leg Press
1 Set
1 Set
-
-
-
-
3
Back Extension (Weighted)
1 Set
1 Set
-
-
-
-
4
Leg Extension
1 Set
1 Set
-
-
-
-
5
Hip Adductor (Machine)
1 Set
-
-
6
Nautilus Inspiration Leg Press Calf Raise
1 Set
-
-
7A
Abs Crunch (Machine)
1 Set
-
-
7B
Ab Wheel
1 Set
-
-