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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 23, 2025 11:06
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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