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Upper/Lower 3

by Kevin G.

Program Description

hypertrophy

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 14, 2025 10:03
  • Last Edited
    Jun 18, 2025 10:20

Summary

Unlock your strength potential with the Upper/Lower 3 program, a comprehensive 8-week training plan designed for serious lifters. Committing to four days a week, you'll alternate between focused upper and lower body workouts, utilizing a variety of machines and free weights to target all major muscle groups. Each session is crafted to maximize hypertrophy and strength gains, ensuring you push your limits while maintaining proper form. Get ready to elevate your fitness journey and achieve the results you’ve been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
-
2
Leg Curl
4
-
3
Hip Thrust (Machine)
4
-
4
Single Leg Extension
4
-
5
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
-
2
Leg Curl
4
-
3
Hip Thrust (Machine)
4
-
4
Single Leg Extension
4
-
5
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
-
2
Leg Curl
4
-
3
Hip Thrust (Machine)
4
-
4
Single Leg Extension
4
-
5
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
-
2
Leg Curl
4
-
3
Hip Thrust (Machine)
4
-
4
Single Leg Extension
4
-
5
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
-
2
Leg Curl
4
-
3
Hip Thrust (Machine)
4
-
4
Single Leg Extension
4
-
5
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
-
2
Leg Curl
4
-
3
Hip Thrust (Machine)
4
-
4
Single Leg Extension
4
-
5
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
-
2
Leg Curl
4
-
3
Hip Thrust (Machine)
4
-
4
Single Leg Extension
4
-
5
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
-
2
Leg Curl
4
-
3
Hip Thrust (Machine)
4
-
4
Single Leg Extension
4
-
5
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Dip (Bodyweight)
3
-
4
T-Bar Row
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Dip (Bodyweight)
3
-
4
T-Bar Row
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Dip (Bodyweight)
3
-
4
T-Bar Row
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Dip (Bodyweight)
3
-
4
T-Bar Row
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Dip (Bodyweight)
3
-
4
T-Bar Row
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Dip (Bodyweight)
3
-
4
T-Bar Row
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Dip (Bodyweight)
3
-
4
T-Bar Row
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Dip (Bodyweight)
3
-
4
T-Bar Row
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Hack Squat
4
-
3
Lying Leg Curl-Single Leg
4
-
4
Single Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Hack Squat
4
-
3
Lying Leg Curl-Single Leg
4
-
4
Single Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Hack Squat
4
-
3
Lying Leg Curl-Single Leg
4
-
4
Single Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Hack Squat
4
-
3
Lying Leg Curl-Single Leg
4
-
4
Single Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Hack Squat
4
-
3
Lying Leg Curl-Single Leg
4
-
4
Single Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Hack Squat
4
-
3
Lying Leg Curl-Single Leg
4
-
4
Single Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Hack Squat
4
-
3
Lying Leg Curl-Single Leg
4
-
4
Single Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Hack Squat
4
-
3
Lying Leg Curl-Single Leg
4
-
4
Single Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Cable)
3
-
6
Preacher Curl (EZ Bar)
3
-
Week 1
1 / 8 Weeks
Day 1
1
Belt Squat
4 Sets
-
2
Leg Curl
4 Sets
-
3
Hip Thrust (Machine)
4 Sets
-
4
Single Leg Extension
4 Sets
-
5
Standing Calf Raise
4 Sets
-
Day 2
1
Chest Press (Machine)
3 Sets
-
2
Wide Grip Lat Pulldown
3 Sets
-
3
Dip (Bodyweight)
3 Sets
-
4
T-Bar Row
3 Sets
-
5
One Arm Lateral Raise (Cable)
3 Sets
-
6
Overhead Tricep Extension (Cable)
3 Sets
-
7
Incline Curl (Dumbbell)
3 Sets
-
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
-
2
Hack Squat
4 Sets
-
3
Lying Leg Curl-Single Leg
4 Sets
-
4
Single Leg Press
4 Sets
-
5
Calf Raise (Leg Press)
4 Sets
-
Day 4
1
Shoulder Press (Machine)
3 Sets
-
2
Chin-Up (Bodyweight)
3 Sets
-
3
Incline Bench Press (Smith Machine)
3 Sets
-
4
Seated Row (Machine)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Preacher Curl (EZ Bar)
3 Sets
-