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UPPER LOWER FULLYBODY 3 day

by Alan Quintero

Program Description

**Upper Lower Fullybody 3 Day** is a comprehensive 12-week bodybuilding program designed for intermediate lifters seeking to build strength and muscle across all major muscle groups. With 36 training sessions, this program utilizes a balanced approach, alternating between upper body, lower body, and full-body workouts each week. Expect a mix of compound and isolation exercises, ensuring a well-rounded development. Equip yourself with a full gym setup and get ready to push your limits and see significant gains!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 06, 2025 09:12
  • Last Edited
    Oct 06, 2025 09:39
Muscle Engagement
Front
Back
MuscleSet
Lats
10.8%
Triceps
9.9%
Upper Back
9.5%
Front Delts
9.2%
Chest
8.6%
Quadriceps
8.3%
Hamstrings
8%
Biceps
7.8%
Glutes
7.4%
Middle Delts
7.2%
Lower Back
4.2%
Adductors
2.8%
Abs
1.7%
Rear Delts
1.3%
Abductors
1.3%
Forearms
1.1%
Calves
0.8%
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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
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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
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pec Deck (Machine)
3
8 reps
-
3
Tricep Dip (Bodyweight)
3
10 reps
-
4
Lat Pulldown
3
8 reps
RPE 9
5
Cable Low Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pec Deck (Machine)
3
8 reps
-
3
Tricep Dip (Bodyweight)
3
10 reps
-
4
Lat Pulldown
3
8 reps
RPE 9
5
Cable Low Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pec Deck (Machine)
3
8 reps
-
3
Tricep Dip (Bodyweight)
3
10 reps
-
4
Lat Pulldown
3
8 reps
RPE 9
5
Cable Low Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pec Deck (Machine)
3
8 reps
-
3
Tricep Dip (Bodyweight)
3
10 reps
-
4
Lat Pulldown
3
8 reps
RPE 9
5
Cable Low Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pec Deck (Machine)
3
8 reps
-
3
Tricep Dip (Bodyweight)
3
10 reps
-
4
Lat Pulldown
3
8 reps
RPE 9
5
Cable Low Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pec Deck (Machine)
3
8 reps
-
3
Tricep Dip (Bodyweight)
3
10 reps
-
4
Lat Pulldown
3
8 reps
RPE 9
5
Cable Low Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pec Deck (Machine)
3
8 reps
-
3
Tricep Dip (Bodyweight)
3
10 reps
-
4
Lat Pulldown
3
8 reps
RPE 9
5
Cable Low Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pec Deck (Machine)
3
8 reps
-
3
Tricep Dip (Bodyweight)
3
10 reps
-
4
Lat Pulldown
3
8 reps
RPE 9
5
Cable Low Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pec Deck (Machine)
3
8 reps
-
3
Tricep Dip (Bodyweight)
3
10 reps
-
4
Lat Pulldown
3
8 reps
RPE 9
5
Cable Low Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pec Deck (Machine)
3
8 reps
-
3
Tricep Dip (Bodyweight)
3
10 reps
-
4
Lat Pulldown
3
8 reps
RPE 9
5
Cable Low Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pec Deck (Machine)
3
8 reps
-
3
Tricep Dip (Bodyweight)
3
10 reps
-
4
Lat Pulldown
3
8 reps
RPE 9
5
Cable Low Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pec Deck (Machine)
3
8 reps
-
3
Tricep Dip (Bodyweight)
3
10 reps
-
4
Lat Pulldown
3
8 reps
RPE 9
5
Cable Low Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Back Extension (Weighted)
3
12 reps
-
4
Leg Press
3
6-8 reps
-
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Seated Calf Raise
1
AMRAP
-
8A
Hip Abductor (Machine)
1
12 reps
-
8B
Hip Adductor (Machine)
2
12 reps
-
9
Single Arm Farmer Carry
2
1.5 mins
-
10
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Back Extension (Weighted)
3
12 reps
-
4
Leg Press
3
6-8 reps
-
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Seated Calf Raise
1
AMRAP
-
8A
Hip Abductor (Machine)
1
12 reps
-
8B
Hip Adductor (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Back Extension (Weighted)
3
12 reps
-
4
Leg Press
3
6-8 reps
-
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Seated Calf Raise
1
AMRAP
-
8A
Hip Abductor (Machine)
1
12 reps
-
8B
Hip Adductor (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Back Extension (Weighted)
3
12 reps
-
4
Leg Press
3
6-8 reps
-
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Seated Calf Raise
1
AMRAP
-
8A
Hip Abductor (Machine)
1
12 reps
-
8B
Hip Adductor (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Back Extension (Weighted)
3
12 reps
-
4
Leg Press
3
6-8 reps
-
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Seated Calf Raise
1
AMRAP
-
8A
Hip Abductor (Machine)
1
12 reps
-
8B
Hip Adductor (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Back Extension (Weighted)
3
12 reps
-
4
Leg Press
3
6-8 reps
-
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Seated Calf Raise
1
AMRAP
-
8A
Hip Abductor (Machine)
1
12 reps
-
8B
Hip Adductor (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Back Extension (Weighted)
3
12 reps
-
4
Leg Press
3
6-8 reps
-
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Seated Calf Raise
1
AMRAP
-
8A
Hip Abductor (Machine)
1
12 reps
-
8B
Hip Adductor (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Back Extension (Weighted)
3
12 reps
-
4
Leg Press
3
6-8 reps
-
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Seated Calf Raise
1
AMRAP
-
8A
Hip Abductor (Machine)
1
12 reps
-
8B
Hip Adductor (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Back Extension (Weighted)
3
12 reps
-
4
Leg Press
3
6-8 reps
-
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Seated Calf Raise
1
AMRAP
-
8A
Hip Abductor (Machine)
1
12 reps
-
8B
Hip Adductor (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Back Extension (Weighted)
3
12 reps
-
4
Leg Press
3
6-8 reps
-
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Seated Calf Raise
1
AMRAP
-
8A
Hip Abductor (Machine)
1
12 reps
-
8B
Hip Adductor (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Back Extension (Weighted)
3
12 reps
-
4
Leg Press
3
6-8 reps
-
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Seated Calf Raise
1
AMRAP
-
8A
Hip Abductor (Machine)
1
12 reps
-
8B
Hip Adductor (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 8
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Back Extension (Weighted)
3
12 reps
-
4
Leg Press
3
6-8 reps
-
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Seated Calf Raise
1
AMRAP
-
8A
Hip Abductor (Machine)
1
12 reps
-
8B
Hip Adductor (Machine)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Underhand Lat Pulldown
3
10-12 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Skull Crusher (Barbell)
3
8 reps
-
8
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Underhand Lat Pulldown
3
10-12 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Skull Crusher (Barbell)
3
8 reps
-
8
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Underhand Lat Pulldown
3
10-12 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Skull Crusher (Barbell)
3
8 reps
-
8
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Underhand Lat Pulldown
3
10-12 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Skull Crusher (Barbell)
3
8 reps
-
8
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Underhand Lat Pulldown
3
10-12 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Skull Crusher (Barbell)
3
8 reps
-
8
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Underhand Lat Pulldown
3
10-12 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Skull Crusher (Barbell)
3
8 reps
-
8
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Underhand Lat Pulldown
3
10-12 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Skull Crusher (Barbell)
3
8 reps
-
8
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Underhand Lat Pulldown
3
10-12 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Skull Crusher (Barbell)
3
8 reps
-
8
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Underhand Lat Pulldown
3
10-12 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Skull Crusher (Barbell)
3
8 reps
-
8
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Underhand Lat Pulldown
3
10-12 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Skull Crusher (Barbell)
3
8 reps
-
8
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Underhand Lat Pulldown
3
10-12 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Skull Crusher (Barbell)
3
8 reps
-
8
Hammer Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Underhand Lat Pulldown
3
10-12 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Skull Crusher (Barbell)
3
8 reps
-
8
Hammer Curl (Dumbbell)
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Underhand Lat Pulldown
3 Sets
10-12 Reps
-
6
Chest Supported Row (Machine)
3 Sets
8 Reps
-
7
Skull Crusher (Barbell)
3 Sets
8 Reps
-
8
Hammer Curl (Dumbbell)
2 Sets
AMRAP
-
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@8
2
Pec Deck (Machine)
3 Sets
8 Reps
-
3
Tricep Dip (Bodyweight)
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
8 Reps
@9
5
Cable Low Row
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
AMRAP
-
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@9
@8
@7
@6
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Back Extension (Weighted)
3 Sets
12 Reps
-
4
Leg Press
3 Sets
6-8 Reps
-
5
Leg Extension
3 Sets
10-12 Reps
-
6
Leg Curl
3 Sets
10-12 Reps
-
7
Seated Calf Raise
1 Set
AMRAP
-
8A
Hip Abductor (Machine)
1 Set
12 Reps
-
8B
Hip Adductor (Machine)
2 Sets
12 Reps
-
9
Single Arm Farmer Carry
2 Sets
1.5 mins
-
10
Lying Leg Raise
2 Sets
AMRAP
-