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Three Day Upper Split

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Program Description

This is a weird setup to accommodate the fact I gave access to different equipment on certain days. Probably useless for anybody else.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 07, 2024 04:33
  • Last Edited
    Jun 18, 2025 12:35

Summary

Unleash your upper body potential with the Three Day Upper Split program! Over 10 weeks, you'll focus on building strength and muscle across your shoulders, back, and arms with just three workouts per week. Each session is packed with targeted exercises like the Dumbbell Overhead Press and Single Arm Row, ensuring you maximize your gains while keeping your schedule flexible. Get ready to sculpt your upper body and feel stronger than ever!
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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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Band Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Zottman Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Shrug (Dumbbell)
3 Sets
10 Reps
-
4
Arnold Press
3 Sets
10 Reps
-
5
Band Face Pull
3 Sets
10 Reps
-
Day 2
1
Single Arm Row (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Seated Row (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Pullover (Dumbbell)
2 Sets
12 Reps
-
4
Lat Pulldown
2 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
6
Zottman Curl
3 Sets
10 Reps
-
7
Hammer Curl
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
-
4
Chest Fly (Cable)
2 Sets
12 Reps
-
5
Skull Crusher
3 Sets
10 Reps
-
6
Tricep Kickback
3 Sets
10 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-