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Upper/Lower 3x

by Riccardo S.

Program Description

Train full body on a cut, without spending too much time in the gym

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 17, 2026 05:11
  • Last Edited
    Jan 17, 2026 06:07
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.1%
Biceps
8.7%
Triceps
8.7%
Abs
8.7%
Hamstrings
8.7%
Glutes
8.7%
Front Delts
7.2%
Middle Delts
7.2%
Lats
5.8%
Chest
5.8%
Rear Delts
5.8%
Quadriceps
5.8%
Forearms
2.9%
Lower Back
2.9%
Calves
2.9%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
2
5-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
6
Cable Crunch
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
2
5-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
6
Cable Crunch
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
2
5-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
6
Cable Crunch
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
2
5-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
6
Cable Crunch
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
2
5-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
6
Cable Crunch
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 8
3
Incline Curl (Dumbbell)
2
5-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
6
Cable Crunch
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Hack Squat
2
6-10 reps
RPE 8
3
Pull Through (Cable)
2
6-10 reps
RPE 9
4
Leg Curl
1
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
6
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Hack Squat
2
6-10 reps
RPE 8
3
Pull Through (Cable)
2
6-10 reps
RPE 9
4
Leg Curl
1
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
6
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Hack Squat
2
6-10 reps
RPE 8
3
Pull Through (Cable)
2
6-10 reps
RPE 9
4
Leg Curl
1
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
6
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Hack Squat
2
6-10 reps
RPE 8
3
Pull Through (Cable)
2
6-10 reps
RPE 9
4
Leg Curl
1
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
6
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Hack Squat
2
6-10 reps
RPE 8
3
Pull Through (Cable)
2
6-10 reps
RPE 9
4
Leg Curl
1
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
6
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Hack Squat
2
6-10 reps
RPE 8
3
Pull Through (Cable)
2
6-10 reps
RPE 9
4
Leg Curl
1
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
6
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-10 reps
RPE 9
2
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bayesian Curl
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-10 reps
RPE 9
2
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bayesian Curl
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-10 reps
RPE 9
2
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bayesian Curl
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-10 reps
RPE 9
2
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bayesian Curl
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-10 reps
RPE 9
2
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bayesian Curl
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-10 reps
RPE 9
2
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bayesian Curl
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
12-15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8
3
Incline Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9
5
Skull Crusher (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9
6
Cable Crunch
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8
2
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8
3
Pull Through (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Leg Curl
1 Set
6-10 Reps
@10
5
Calf Raise (Leg Press)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
6
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 3
1
Chest Fly (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Bayesian Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
6
Lateral Raise (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9