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upper lower 3 day

by diarmuid W.
3 athletes joined

Program Description

to train 3 days a week ig

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 28, 2025 08:13
  • Last Edited
    Jun 18, 2025 10:32

Summary

Transform your physique with the Upper Lower 3 Day program, designed for those ready to commit to an 8-week journey of strength and conditioning. This program emphasizes a balanced approach, splitting workouts into upper and lower body sessions three times a week, ensuring optimal recovery while maximizing gains. Each session includes a mix of compound lifts and targeted exercises, utilizing minimal equipment for maximum impact. Get ready to build muscle, increase endurance, and elevate your fitness game!
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2A
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9.5
2B
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 9.5
3A
Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Bent Over Row (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
4A
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4B
Bicep Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Abs Crunch (Weighted)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Back Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
RPE 6
2
High Bar Squat (Barbell)
2
10 reps
-
3A
Romanian Deadlift (Dumbbell)
2
12 reps
-
3B
Step-Up (Weighted)
1
1
12 reps
1 reps
-
-
4A
Standing Calf Raise
2
15 reps
-
4B
Tib raise
2
15 reps
-
5A
Hanging Leg Raise
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
-
2A
Bench Press (Barbell)
2
10 reps
-
2B
Lat Pulldown
2
12 reps
-
3A
Overhead Press (Barbell)
2
10 reps
-
3B
Bent Over Row (Dumbbell)
2
12 reps
-
4A
Face Pull
2
12 reps
-
4B
Tricep Pushdown (Cable)
2
12 reps
-
5A
Abs Crunch (Weighted)
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
RPE 6
2
High Bar Squat (Barbell)
2
10 reps
-
3A
Romanian Deadlift (Dumbbell)
2
12 reps
-
3B
Step-Up (Weighted)
1
1
12 reps
1 reps
-
-
4A
Standing Calf Raise
2
15 reps
-
4B
Tib raise
2
15 reps
-
5A
Hanging Leg Raise
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2A
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9.5
2B
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 9.5
3A
Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Bent Over Row (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
4A
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4B
Bicep Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Abs Crunch (Weighted)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Back Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
RPE 6
2
High Bar Squat (Barbell)
2
10 reps
-
3A
Romanian Deadlift (Dumbbell)
2
12 reps
-
3B
Step-Up (Weighted)
1
1
12 reps
1 reps
-
-
4A
Standing Calf Raise
2
15 reps
-
4B
Tib raise
2
15 reps
-
5A
Hanging Leg Raise
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
-
2A
Bench Press (Barbell)
2
10 reps
-
2B
Lat Pulldown
2
12 reps
-
3A
Overhead Press (Barbell)
2
10 reps
-
3B
Bent Over Row (Dumbbell)
2
12 reps
-
4A
Face Pull
2
12 reps
-
4B
Tricep Pushdown (Cable)
2
12 reps
-
5A
Abs Crunch (Weighted)
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
RPE 6
2
High Bar Squat (Barbell)
2
10 reps
-
3A
Romanian Deadlift (Dumbbell)
2
12 reps
-
3B
Step-Up (Weighted)
1
1
12 reps
1 reps
-
-
4A
Standing Calf Raise
2
15 reps
-
4B
Tib raise
2
15 reps
-
5A
Hanging Leg Raise
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
RPE 6
2
High Bar Squat (Barbell)
2
10 reps
-
3A
Romanian Deadlift (Dumbbell)
2
12 reps
-
3B
Step-Up (Weighted)
1
1
12 reps
1 reps
-
-
4A
Standing Calf Raise
2
15 reps
-
4B
Tib raise
2
15 reps
-
5A
Hanging Leg Raise
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2A
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9.5
2B
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 9.5
3A
Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Bent Over Row (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
4A
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4B
Bicep Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Abs Crunch (Weighted)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Back Extension
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
RPE 6
2
High Bar Squat (Barbell)
2
10 reps
-
3A
Romanian Deadlift (Dumbbell)
2
12 reps
-
3B
Step-Up (Weighted)
1
1
12 reps
1 reps
-
-
4A
Standing Calf Raise
2
15 reps
-
4B
Tib raise
2
15 reps
-
5A
Hanging Leg Raise
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
-
2A
Bench Press (Barbell)
2
10 reps
-
2B
Lat Pulldown
2
12 reps
-
3A
Overhead Press (Barbell)
2
10 reps
-
3B
Bent Over Row (Dumbbell)
2
12 reps
-
4A
Face Pull
2
12 reps
-
4B
Tricep Pushdown (Cable)
2
12 reps
-
5A
Abs Crunch (Weighted)
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
RPE 6
2
High Bar Squat (Barbell)
2
10 reps
-
3A
Romanian Deadlift (Dumbbell)
2
12 reps
-
3B
Step-Up (Weighted)
1
1
12 reps
1 reps
-
-
4A
Standing Calf Raise
2
15 reps
-
4B
Tib raise
2
15 reps
-
5A
Hanging Leg Raise
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2A
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9.5
2B
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 9.5
3A
Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Bent Over Row (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
4A
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4B
Bicep Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Abs Crunch (Weighted)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Back Extension
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
RPE 6
2
High Bar Squat (Barbell)
2
10 reps
-
3A
Romanian Deadlift (Dumbbell)
2
12 reps
-
3B
Step-Up (Weighted)
1
1
12 reps
1 reps
-
-
4A
Standing Calf Raise
2
15 reps
-
4B
Tib raise
2
15 reps
-
5A
Hanging Leg Raise
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
-
2A
Bench Press (Barbell)
2
10 reps
-
2B
Lat Pulldown
2
12 reps
-
3A
Overhead Press (Barbell)
2
10 reps
-
3B
Bent Over Row (Dumbbell)
2
12 reps
-
4A
Face Pull
2
12 reps
-
4B
Tricep Pushdown (Cable)
2
12 reps
-
5A
Abs Crunch (Weighted)
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
-
2A
Bench Press (Barbell)
2
10 reps
-
2B
Lat Pulldown
2
12 reps
-
3A
Overhead Press (Barbell)
2
10 reps
-
3B
Bent Over Row (Dumbbell)
2
12 reps
-
4A
Face Pull
2
12 reps
-
4B
Tricep Pushdown (Cable)
2
12 reps
-
5A
Abs Crunch (Weighted)
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
RPE 6
2
High Bar Squat (Barbell)
2
10 reps
-
3A
Romanian Deadlift (Dumbbell)
2
12 reps
-
3B
Step-Up (Weighted)
1
1
12 reps
1 reps
-
-
4A
Standing Calf Raise
2
15 reps
-
4B
Tib raise
2
15 reps
-
5A
Hanging Leg Raise
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2A
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9.5
2B
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 9.5
3A
Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Bent Over Row (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
4A
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4B
Bicep Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Abs Crunch (Weighted)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Back Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
RPE 6
2
High Bar Squat (Barbell)
2
10 reps
-
3A
Romanian Deadlift (Dumbbell)
2
12 reps
-
3B
Step-Up (Weighted)
1
1
12 reps
1 reps
-
-
4A
Standing Calf Raise
2
15 reps
-
4B
Tib raise
2
15 reps
-
5A
Hanging Leg Raise
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
-
2A
Bench Press (Barbell)
2
10 reps
-
2B
Lat Pulldown
2
12 reps
-
3A
Overhead Press (Barbell)
2
10 reps
-
3B
Bent Over Row (Dumbbell)
2
12 reps
-
4A
Face Pull
2
12 reps
-
4B
Tricep Pushdown (Cable)
2
12 reps
-
5A
Abs Crunch (Weighted)
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
RPE 6
2
High Bar Squat (Barbell)
2
10 reps
-
3A
Romanian Deadlift (Dumbbell)
2
12 reps
-
3B
Step-Up (Weighted)
1
1
12 reps
1 reps
-
-
4A
Standing Calf Raise
2
15 reps
-
4B
Tib raise
2
15 reps
-
5A
Hanging Leg Raise
2
12 reps
-
5B
Back Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2A
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9.5
2B
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 9.5
3A
Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Bent Over Row (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
4A
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4B
Bicep Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Abs Crunch (Weighted)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Back Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
RPE 6
2
High Bar Squat (Barbell)
2
10 reps
-
3A
Romanian Deadlift (Dumbbell)
2
12 reps
-
3B
Step-Up (Weighted)
1
1
12 reps
1 reps
-
-
4A
Standing Calf Raise
2
15 reps
-
4B
Tib raise
2
15 reps
-
5A
Hanging Leg Raise
2
12 reps
-
5B
Back Extension
2
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
500m Row
1 Set
-
2A
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@9.5
2B
Lat Pulldown
1 Set
1 Set
12 Reps
12 Reps
@8
@9.5
3A
Overhead Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3B
Bent Over Row (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
4A
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
4B
Bicep Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
5A
Abs Crunch (Weighted)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
5B
Back Extension
2 Sets
15-20 Reps
@7
Day 2
1
500m Row
1 Set
5 mins
@6
2
High Bar Squat (Barbell)
2 Sets
10 Reps
-
3A
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
-
3B
Step-Up (Weighted)
1 Set
1 Set
12 Reps
1 Reps
-
-
4A
Standing Calf Raise
2 Sets
15 Reps
-
4B
Tib raise
2 Sets
15 Reps
-
5A
Hanging Leg Raise
2 Sets
12 Reps
-
5B
Back Extension
2 Sets
20 Reps
-
Day 3
1
500m Row
1 Set
5 mins
-
2A
Bench Press (Barbell)
2 Sets
10 Reps
-
2B
Lat Pulldown
2 Sets
12 Reps
-
3A
Overhead Press (Barbell)
2 Sets
10 Reps
-
3B
Bent Over Row (Dumbbell)
2 Sets
12 Reps
-
4A
Face Pull
2 Sets
12 Reps
-
4B
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
5A
Abs Crunch (Weighted)
2 Sets
12 Reps
-
5B
Back Extension
2 Sets
20 Reps
-