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Higher Up Wellness 3 day split
by Troy T.
1 athletes joined
Program Description
It isn’t easy but it is simple. Don’t overcomplicate it. Higher Up Wellness 3 day beginner split. Add 2.5kg/5lbs when you reach 8 reps Rest 2-4 minutes
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 18, 2024 10:10
Last Edited
Jun 18, 2024 11:13
down_app
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@10
2
Overhead Press (Barbell)
2 Sets
5 Reps
@10
3
Deficit Push Up
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Standing Calf Raise
4 Sets
5-8 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
5-8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
5
Spider Curl
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@10
2
Overhead Press (Barbell)
2 Sets
5 Reps
@10
3
Deficit Push Up
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Standing Calf Raise
4 Sets
5-8 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
5-8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
5
Spider Curl
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@10
2
Overhead Press (Barbell)
2 Sets
5 Reps
@10
3
Deficit Push Up
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Standing Calf Raise
4 Sets
5-8 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
5-8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
5
Spider Curl
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@10
2
Overhead Press (Barbell)
2 Sets
5 Reps
@10
3
Deficit Push Up
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Standing Calf Raise
4 Sets
5-8 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
5-8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
5
Spider Curl
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@10
2
Overhead Press (Barbell)
2 Sets
5 Reps
@10
3
Deficit Push Up
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Standing Calf Raise
4 Sets
5-8 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
5-8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
5
Spider Curl
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@10
2
Overhead Press (Barbell)
2 Sets
5 Reps
@10
3
Deficit Push Up
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Standing Calf Raise
4 Sets
5-8 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
5-8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
5
Spider Curl
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@10
2
Overhead Press (Barbell)
2 Sets
5 Reps
@10
3
Deficit Push Up
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Standing Calf Raise
4 Sets
5-8 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
5-8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
5
Spider Curl
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@10
2
Overhead Press (Barbell)
2 Sets
5 Reps
@10
3
Deficit Push Up
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Standing Calf Raise
4 Sets
5-8 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
5-8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
5
Spider Curl
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@10
2
Overhead Press (Barbell)
2 Sets
5 Reps
@10
3
Deficit Push Up
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Standing Calf Raise
4 Sets
5-8 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
5-8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
5
Spider Curl
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@10
2
Overhead Press (Barbell)
2 Sets
5 Reps
@10
3
Deficit Push Up
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Standing Calf Raise
4 Sets
5-8 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
5-8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
5
Spider Curl
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@10
2
Overhead Press (Barbell)
2 Sets
5 Reps
@10
3
Deficit Push Up
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Standing Calf Raise
4 Sets
5-8 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
5-8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
5
Spider Curl
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@10
2
Overhead Press (Barbell)
2 Sets
5 Reps
@10
3
Deficit Push Up
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Standing Calf Raise
4 Sets
5-8 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
5-8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
5
Spider Curl
2 Sets
AMRAP
@10