Program Description
**Ben’s 3 Day U/L/U** is an 18-week program designed to maximize your strength and muscle gains through a balanced upper/lower split. Training three days a week, you'll engage in a variety of compound and isolation exercises, including Hack Squats, Bench Presses, and Hip Thrusts, tailored to target all major muscle groups. Each session combines supersets and rep ranges to keep your workouts efficient and effective, ensuring you push your limits while allowing for optimal recovery. Get ready to build strength and sculpt your physique with this structured approach!
Program Overview
- LevelIntermediate
- GoalMuscle
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout50 minutes
- CreatedApr 08, 2026 08:29
- Last EditedApr 08, 2026 12:35
Muscle Engagement
Front
Back
MuscleSet
Abs
11.5%
Triceps
11.5%
Glutes
9.6%
Hamstrings
9.6%
Upper Back
9.6%
Chest
7.7%
Front Delts
7.7%
Lats
7.7%
Biceps
7.7%
Lower Back
5.8%
Quadriceps
3.8%
Calves
3.8%
Middle Delts
1.9%
Forearms
1.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
-
1B
Bench Press (Dumbbell)
3
8-12 reps
-
2A
Ab Wheel
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Abs Crunch (Machine)
3
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Hack Squat3 Sets
8-12 Reps
-
2
Hip Thrust (Machine)3 Sets
8-12 Reps
-
3
Hamstring Curl3 Sets
8-12 Reps
-
4
Calf Raise (Smith Machine)3 Sets
8-12 Reps
-
Day 3
1A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
1B
Lat Pulldown3 Sets
8-12 Reps
-
2A
Abs Crunch (Machine)3 Sets
8-12 Reps
-
2B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
Day 1
1A
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
1B
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
2A
Ab Wheel3 Sets
8-12 Reps
-
2B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-