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BoostcampPNG

Upper Lower (3:1 split, abs focus)

by BRENDAN
1 athletes joined

Program Description

Personal use. Variation of upper lower 4 day split with focus on abs during lower days.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 21, 2024 10:41
  • Last Edited
    Mar 29, 2025 05:35
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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
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Bicycle Crunch
3
40 reps
-
5
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Bicycle Crunch
3
40 reps
-
5
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Bicycle Crunch
3
40 reps
-
5
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Bicycle Crunch
3
40 reps
-
5
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Bicycle Crunch
3
40 reps
-
5
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Bicycle Crunch
3
40 reps
-
5
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Bicycle Crunch
3
40 reps
-
5
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Bicycle Crunch
3
40 reps
-
5
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Bicycle Crunch
3
40 reps
-
5
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Bicycle Crunch
3
40 reps
-
5
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Bicycle Crunch
3
40 reps
-
5
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Bicycle Crunch
3
40 reps
-
5
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Cable Crossover
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Cable Crossover
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Cable Crossover
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Cable Crossover
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Cable Crossover
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Cable Crossover
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Cable Crossover
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Cable Crossover
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Cable Crossover
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Cable Crossover
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Cable Crossover
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Cable Crossover
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
10 reps
-
2
Chin-Up (Weighted)
4
8 reps
-
3
Arnold Press
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Wood Chop
3
12 reps
-
7
Hanging Oblique Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Ab Wheel
3
12 reps
-
4
Wood Chop
3
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Ab Wheel
3
12 reps
-
4
Wood Chop
3
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Ab Wheel
3
12 reps
-
4
Wood Chop
3
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Ab Wheel
3
12 reps
-
4
Wood Chop
3
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
10 reps
-
2
Chin-Up (Weighted)
4
8 reps
-
3
Arnold Press
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Wood Chop
3
12 reps
-
7
Hanging Oblique Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
10 reps
-
2
Chin-Up (Weighted)
4
8 reps
-
3
Arnold Press
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Wood Chop
3
12 reps
-
7
Hanging Oblique Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
10 reps
-
2
Chin-Up (Weighted)
4
8 reps
-
3
Arnold Press
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Wood Chop
3
12 reps
-
7
Hanging Oblique Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
10 reps
-
2
Chin-Up (Weighted)
4
8 reps
-
3
Arnold Press
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Wood Chop
3
12 reps
-
7
Hanging Oblique Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
10 reps
-
2
Chin-Up (Weighted)
4
8 reps
-
3
Arnold Press
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Wood Chop
3
12 reps
-
7
Hanging Oblique Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
10 reps
-
2
Chin-Up (Weighted)
4
8 reps
-
3
Arnold Press
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Wood Chop
3
12 reps
-
7
Hanging Oblique Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
10 reps
-
2
Chin-Up (Weighted)
4
8 reps
-
3
Arnold Press
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Wood Chop
3
12 reps
-
7
Hanging Oblique Knee Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Deadlift (Barbell)
4 Sets
8 Reps
-
3
Hanging Leg Raise
3 Sets
15 Reps
-
4
Bicycle Crunch
3 Sets
40 Reps
-
5
Side Plank
3 Sets
1 mins
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Cable Crossover
3 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Pull-Up (Weighted)
3 Sets
6 Reps
-
3
Overhead Press (Barbell)
3 Sets
8 Reps
-
4
Dumbbell Row
3 Sets
10 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
6
Face Pull
3 Sets
15 Reps
-
Day 4
1
Dip (Weighted)
4 Sets
10 Reps
-
2
Chin-Up (Weighted)
4 Sets
8 Reps
-
3
Arnold Press
3 Sets
12 Reps
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4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
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5
Overhead Tricep Extension (Dumbbell)
3 Sets
15 Reps
-
6
Wood Chop
3 Sets
12 Reps
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7
Hanging Oblique Knee Raise
3 Sets
10 Reps
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