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Higher Up Wellness 3 day split

by Joe G.
2 athletes joined

Program Description

It isn’t easy but it is simple. Don’t overcomplicate it. Higher Up Wellness 3 day beginner split. Add 2.5kg/5lbs when you reach 8 reps Rest 2-4 minutes

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 03, 2025 07:57
  • Last Edited
    Jul 23, 2025 09:32

Summary

Elevate your fitness journey with the Higher Up Wellness 3-Day Split, a comprehensive 12-week program designed for those ready to build strength and muscle. This split focuses on major compound lifts like the deadlift and squat, complemented by targeted accessory work to enhance your upper and lower body. With just three training days a week, you'll maximize your gains while allowing ample recovery time. Equip yourself with a full gym and get ready to transform your physique!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 10
2
Overhead Press (Barbell)
2
5 reps
RPE 10
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
5
Spider Curl
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@10
2
Overhead Press (Barbell)
2 Sets
5 Reps
@10
3
Deficit Push Up
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Standing Calf Raise
4 Sets
5-8 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
5-8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
5
Spider Curl
2 Sets
AMRAP
@10