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HigherUpWellness 3 Day Split

by Jordon H.
11 athletes joined

Program Description

**HigherUpWellness 3 Day Split** is a comprehensive 6-week program designed to build strength and endurance through a balanced mix of resistance training and cardio. Comprising three dedicated workout days each week, you'll engage in targeted exercises for legs, back, chest, and core, ensuring all major muscle groups are effectively trained. Each session includes a mix of machine, bodyweight, and barbell movements, along with detailed video demonstrations to guide you. Get ready to elevate your fitness and achieve your strength goals with this structured and dynamic training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 20, 2025 11:20
  • Last Edited
    Jul 28, 2025 01:21

Summary

Elevate your fitness game with the HigherUpWellness 3 Day Split program! Over the course of 6 weeks, you'll engage in a balanced routine that combines cardio and strength training, designed for five days a week. Each session focuses on key muscle groups, featuring exercises like Lat Pulldowns, Incline Chest Press, and core-strengthening Abs Crunches. Perfect for gym-goers looking to enhance their strength and endurance, this program will challenge you while fostering noticeable progress. Get ready to push your limits and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9.5
2
Lat Pulldown
2
5-8 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
5
Cuban Press
3
8-10 reps
RPE 8.5
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9.5
2
Lat Pulldown
2
5-8 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
5
Cuban Press
3
8-10 reps
RPE 8.5
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9.5
2
Lat Pulldown
2
5-8 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
5
Cuban Press
3
8-10 reps
RPE 8.5
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9.5
2
Lat Pulldown
2
5-8 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
5
Cuban Press
3
8-10 reps
RPE 8.5
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9.5
2
Lat Pulldown
2
5-8 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
5
Cuban Press
3
8-10 reps
RPE 8.5
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9.5
2
Lat Pulldown
2
5-8 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
5
Cuban Press
3
8-10 reps
RPE 8.5
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Abs Crunch (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Abs Crunch (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Abs Crunch (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Abs Crunch (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Abs Crunch (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Abs Crunch (Bodyweight)
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9.5
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9.5
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 9.5
5
Seated Calf Raise
4
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9.5
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9.5
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 9.5
5
Seated Calf Raise
4
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9.5
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9.5
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 9.5
5
Seated Calf Raise
4
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9.5
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9.5
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 9.5
5
Seated Calf Raise
4
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9.5
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9.5
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 9.5
5
Seated Calf Raise
4
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9.5
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9.5
3
Deficit Push Up
2
AMRAP
RPE 10
4
Leg Extension
2
5-8 reps
RPE 9.5
5
Seated Calf Raise
4
5-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Abs Crunch (Bodyweight)
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Abs Crunch (Bodyweight)
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Abs Crunch (Bodyweight)
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Abs Crunch (Bodyweight)
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Abs Crunch (Bodyweight)
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Abs Crunch (Bodyweight)
4
25 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
5-8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 9.5
Week 1
1 / 6 Weeks
Day 2
1
Run
1 Set
45 mins
@7
2
Abs Crunch (Bodyweight)
4 Sets
25 Reps
@7
Day 4
1
Run
1 Set
45 mins
@7
2
Abs Crunch (Bodyweight)
4 Sets
25 Reps
@7
Day 5
1
Lat Pulldown
2 Sets
5-8 Reps
@9.5
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@9.5
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4
Tricep Rope Push Down (Cable)
2 Sets
5-8 Reps
@9.5
Day 1
1
Hack Squat
3 Sets
5-8 Reps
@9.5
2
Lat Pulldown
2 Sets
5-8 Reps
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9.5
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@9.5
5
Cuban Press
3 Sets
8-10 Reps
@8.5
6
Preacher Curl (Barbell)
2 Sets
5-8 Reps
@9.5
Day 3
1
Deadlift (Barbell)
2 Sets
5-8 Reps
@9.5
2
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9.5
3
Deficit Push Up
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
5-8 Reps
@9.5
5
Seated Calf Raise
4 Sets
5-8 Reps
@9.5