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3 day upper lower mix

by Kaloyan K.

Program Description

To build muscle with mostly compound movements

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 18, 2025 05:20
  • Last Edited
    Jun 18, 2025 11:34

Summary

Unleash your potential with the 3 Day Upper Lower Mix program, a dynamic 6-week training plan designed for those looking to build strength and muscle efficiently. This program combines upper and lower body workouts over four days each week, utilizing a variety of exercises such as the Incline Bench Press and Bulgarian Split Squat to target all major muscle groups. With a focus on progressive overload and varied intensity, you'll see real results while keeping your workouts engaging and effective. 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
4
6-10 reps
RPE 7-9
3
Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-9
RPE 8-10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
4
6-10 reps
RPE 7-9
3
Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-9
RPE 8-10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
4
6-10 reps
RPE 7-9
3
Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-9
RPE 8-10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
4
6-10 reps
RPE 7-9
3
Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-9
RPE 8-10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
4
6-10 reps
RPE 7-9
3
Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-9
RPE 8-10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
4
6-10 reps
RPE 7-9
3
Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-9
RPE 8-10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7-9
3
Squat (Barbell)
3
5-8 reps
RPE 8
4
Hanging Leg Raise
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7-9
3
Squat (Barbell)
3
5-8 reps
RPE 8
4
Hanging Leg Raise
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7-9
3
Squat (Barbell)
3
5-8 reps
RPE 8
4
Hanging Leg Raise
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7-9
3
Squat (Barbell)
3
5-8 reps
RPE 8
4
Hanging Leg Raise
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7-9
3
Squat (Barbell)
3
5-8 reps
RPE 8
4
Hanging Leg Raise
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7-9
3
Squat (Barbell)
3
5-8 reps
RPE 8
4
Hanging Leg Raise
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
7-10 reps
RPE 8.5
1B
Push Up
3
12-20 reps
RPE 8
2
Bent Over Row (Kettlebell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
7-10 reps
RPE 8.5
1B
Push Up
3
12-20 reps
RPE 8
2
Bent Over Row (Kettlebell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
7-10 reps
RPE 8.5
1B
Push Up
3
12-20 reps
RPE 8
2
Bent Over Row (Kettlebell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
7-10 reps
RPE 8.5
1B
Push Up
3
12-20 reps
RPE 8
2
Bent Over Row (Kettlebell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
7-10 reps
RPE 8.5
1B
Push Up
3
12-20 reps
RPE 8
2
Bent Over Row (Kettlebell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
7-10 reps
RPE 8.5
1B
Push Up
3
12-20 reps
RPE 8
2
Bent Over Row (Kettlebell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
8 reps
RPE 8
3
Kettlebell Swing
3
12 reps
RPE 7.5
4
Back Extension
3
12-15 reps
RPE 7.5
5A
Hammer Curl
3
10-12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
8 reps
RPE 8
3
Kettlebell Swing
3
12 reps
RPE 7.5
4
Back Extension
3
12-15 reps
RPE 7.5
5A
Hammer Curl
3
10-12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
8 reps
RPE 8
3
Kettlebell Swing
3
12 reps
RPE 7.5
4
Back Extension
3
12-15 reps
RPE 7.5
5A
Hammer Curl
3
10-12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
8 reps
RPE 8
3
Kettlebell Swing
3
12 reps
RPE 7.5
4
Back Extension
3
12-15 reps
RPE 7.5
5A
Hammer Curl
3
10-12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
8 reps
RPE 8
3
Kettlebell Swing
3
12 reps
RPE 7.5
4
Back Extension
3
12-15 reps
RPE 7.5
5A
Hammer Curl
3
10-12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
8 reps
RPE 8
3
Kettlebell Swing
3
12 reps
RPE 7.5
4
Back Extension
3
12-15 reps
RPE 7.5
5A
Hammer Curl
3
10-12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8
@10
2
Pull-Up (Weighted)
4 Sets
6-10 Reps
@7-9
3
Military Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@7-9
@8-10
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
6
Reverse Pec Deck
3 Sets
12 Reps
@8
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7-9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7-9
3
Squat (Barbell)
3 Sets
5-8 Reps
@8
4
Hanging Leg Raise
3 Sets
10-15 Reps
-
5A
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9
Day 3
1A
Chin-Up (Bodyweight)
3 Sets
7-10 Reps
@8.5
1B
Push Up
3 Sets
12-20 Reps
@8
2
Bent Over Row (Kettlebell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
Day 4
1
Trap Bar Deadlift
4 Sets
5-8 Reps
@8.5
2
Zercher Squat (Barbell)
3 Sets
8 Reps
@8
3
Kettlebell Swing
3 Sets
12 Reps
@7.5
4
Back Extension
3 Sets
12-15 Reps
@7.5
5A
Hammer Curl
3 Sets
10-12 Reps
@8
5B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8