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HigherUpWellness Full Body 3 Day Split

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Program Description

**HigherUpWellness Full Body 3 Day Split** is an 18-week program designed to maximize your strength and endurance through a structured full-body workout split. Each week consists of three training days, focusing on compound movements and targeted exercises to engage all major muscle groups. With a total of 54 sessions, you’ll progressively challenge yourself with varied rep ranges and intensities, ensuring continuous improvement. This program is perfect for those looking to build muscle, enhance functional strength, and elevate their fitness journey. Get ready to push your limits and achieve your goals!

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 24, 2025 08:03
  • Last Edited
    Sep 27, 2025 04:02
Muscle Engagement
Front
Back
MuscleSet
Chest
12.5%
Hamstrings
10.8%
Front Delts
10.8%
Triceps
10%
Quadriceps
9.2%
Calves
8.3%
Lats
7.5%
Upper Back
6.7%
Biceps
6.7%
Glutes
5.8%
Middle Delts
4.2%
Lower Back
3.3%
Abs
2.5%
Adductors
1.7%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Machine Preacher Curls
2
5-8 reps
RPE 10
4A
Cuban Press
1
15 reps
RPE 10
4B
Cuban Press
4
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Deficit Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 9
2
Chest Press (Machine)
2
5-8 reps
RPE 10
3
Leg Extension
2
5-8 reps
RPE 10
4
Leg Curl
2
5-8 reps
RPE 10
5
Calf Raise (Machine)
4
5-8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
5-8 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9.5
3
Machine Preacher Curls
2 Sets
5-8 Reps
@10
4A
Cuban Press
1 Set
15 Reps
@10
4B
Cuban Press
4 Sets
4-6 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
5-8 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
5-8 Reps
@10
3
Chest Supported Row (Dumbbell)
2 Sets
5-8 Reps
@10
4
Deficit Push Up
2 Sets
AMRAP
@10
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
5 Reps
@9
2
Chest Press (Machine)
2 Sets
5-8 Reps
@10
3
Leg Extension
2 Sets
5-8 Reps
@10
4
Leg Curl
2 Sets
5-8 Reps
@10
5
Calf Raise (Machine)
4 Sets
5-8 Reps
@10