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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
    Jun 18, 2025 08:57

Summary

Transform your physique with the Upper Lower (3:1 split, abs focus) program! Over 12 weeks, you'll engage in a balanced 4-day split that emphasizes strength and core stability. This program combines compound lifts like squats and deadlifts with targeted ab exercises, ensuring you build muscle while sculpting your midsection. Perfect for lifters looking to enhance their overall strength and definition, this regimen is designed to challenge you and deliver results. Get ready to elevate your fitness game!
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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
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
-
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
15 Reps
-
6
Wood Chop
3 Sets
12 Reps
-
7
Hanging Oblique Knee Raise
3 Sets
10 Reps
-