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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!
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.2%
Abs
11.7%
Lower Back
10.3%
Upper Back
7.7%
Quadriceps
7.3%
Hamstrings
7.3%
Lats
6.6%
Triceps
6.2%
Front Delts
5.5%
Middle Delts
5.5%
Biceps
4.8%
Other
3.7%
Chest
3.7%
Calves
3.7%
Rear Delts
1.8%
Adductors
0.7%
Forearms
0.4%
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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
-