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Eli’s U/L/U | 3-day split

by Hadrian

Program Description

Build strength through simplistic 3-day split.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerbuilding, Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 23, 2025 10:23
  • Last Edited
    Sep 24, 2025 04:15

Summary

Eli’s U/L/U program is a structured 5-week training plan designed for those looking to maximize strength and muscle growth with a convenient 3-day split. Each week, you'll alternate between upper and lower body workouts, focusing on compound lifts like the bench press and deadlift, complemented by targeted accessory exercises. This program is perfect for anyone with access to a garage gym, ensuring you have the tools needed to push your limits and achieve your fitness goals. Get ready to build strength and sculpt your physique with a balanced approach that fits seamlessly into your schedule!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11%
Front Delts
10.5%
Biceps
10.5%
Triceps
9.9%
Middle Delts
9.9%
Chest
8.5%
Lats
7.6%
Glutes
7.6%
Hamstrings
7.1%
Upper Back
6.8%
Lower Back
4%
Abs
2.8%
Adductors
1.7%
Forearms
1.4%
Rear Delts
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Bent Over Row (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Dumbbell Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
2
Bent Over Row (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Dumbbell Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4 reps
4 reps
RPE 9
RPE 10
2
Bent Over Row (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Seated Dumbbell Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 10
2
Bent Over Row (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Seated Dumbbell Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
3 reps
1 reps
50%
75%
95%
2
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Squat (Barbell)
1
8 reps
RPE 9
3
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 9
2
Deadlift (Barbell)
1
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Leg Extension
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 8
RPE 9
2
Squat (Barbell)
1
4 reps
RPE 9
3
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2 reps
2 reps
RPE 8
RPE 9
2
Deadlift (Barbell)
1
2 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
3 reps
1 reps
50%
75%
95%
2
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
1
6 reps
6 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
1
4 reps
4 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
1
2 reps
2 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
3 reps
1 reps
50%
75%
95%
2
Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
8 reps
3 reps
1 reps
50%
75%
95%
2
Shoulder Press (Plate Loaded)
1
1 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Bent Over Row (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
4
Seated Dumbbell Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
2
Squat (Barbell)
1 Set
8 Reps
@9
3
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Romanian Deadlift (Barbell)
1 Set
10-12 Reps
@9
Day 3
1
Shoulder Press (Plate Loaded)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
4
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Bicep Curl (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10