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2025 summer 3 days/week LUU

by Giovanni
5.0
(1 rating)

Program Description

Hypertrophy / maintaining while training for running. This program is to be approached with a Mike Mentzer / Dorian Yates high intensity style, hence first rep is an all out effort with additional forced rep / spot / negatives / pause reps as suitable and if applicable. Second rep is to ensure stimulus and should e skipped for heavy exercises where you know it is not beneficial (e.g. > 3 reps difference from 1st set).

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 09, 2025 10:03
  • Last Edited
    Jun 20, 2025 05:56

Summary

Get ready to transform your physique with the 2025 Summer 3 Days/Week LUU program! Over 12 weeks, this structured plan focuses on building strength and muscle through a balanced mix of lower and upper body workouts. Each session is designed to maximize your gains with targeted exercises like barbell squats, Romanian deadlifts, and incline bench presses, ensuring you hit all major muscle groups effectively. Perfect for those looking to commit to a consistent routine while enjoying the benefits of a full gym setup. Embrace the challenge and watch your body evolve!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-15 reps
RPE 10
5
Leg Curl
2
10-15 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Plank
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO Lateral Bench Press
2
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Cable Crossover
2
10-12 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
1
-1 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
High Row
2
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Standing Pullover (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
8-12 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
3
Hip Thrust (Barbell)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
10-15 Reps
@10
5
Leg Curl
2 Sets
10-15 Reps
@10
6
Plank
2 Sets
-
-
Day 2
1
ISO Lateral Bench Press
2 Sets
8-12 Reps
@10
2
High Row
2 Sets
10-15 Reps
@10
3
Cable Crossover
2 Sets
10-12 Reps
@10
4
Single Arm Rear Delt Cable Fly
2 Sets
12-15 Reps
@10
5
Upright Row (Barbell)
2 Sets
12-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
7
Hammer Curl (Dumbbell)
2 Sets
12-15 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@10
2
High Row
1 Set
-1 Reps
-
3
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
4
Standing Pullover (Cable)
2 Sets
10-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
6
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
8
Preacher Curl (EZ Bar)
2 Sets
12-15 Reps
@10