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Haley 2.0 - 3 Day Lower/Upper/Lower

by Vukoje P.
1 athletes joined

Program Description

Transform your strength and physique with the Haley 2.0 program, a focused 8-week journey designed for those ready to elevate their training. This 3-day split emphasizes lower and upper body workouts, allowing for optimal recovery while maximizing muscle growth and strength gains. Each session is strategically crafted to challenge your limits and enhance your performance, making it perfect for both beginners and seasoned lifters. Commit to this program and watch your body evolve week after week!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 25, 2025 08:33
  • Last Edited
    Aug 25, 2025 09:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
RPE 7
2
Glute Kickback
3
10-15 reps
RPE 7
3
Arsenal Single Leg Extension
3
10-20 reps
RPE 7
4
Prime Seated Ham Curl
3
8-15 reps
RPE 7
5
Booty Builder
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
RPE 7
2
Glute Kickback
3
10-15 reps
RPE 7
3
Arsenal Single Leg Extension
3
10-20 reps
RPE 7
4
Prime Seated Ham Curl
3
8-15 reps
RPE 7
5
Booty Builder
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
RPE 8
2
Glute Kickback
3
10-15 reps
RPE 8
3
Arsenal Single Leg Extension
3
10-20 reps
RPE 8
4
Prime Seated Ham Curl
3
8-15 reps
RPE 8
5
Booty Builder
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
RPE 8
2
Glute Kickback
3
10-15 reps
RPE 8
3
Arsenal Single Leg Extension
3
10-20 reps
RPE 8
4
Prime Seated Ham Curl
3
8-15 reps
RPE 8
5
Booty Builder
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
RPE 8
2
Glute Kickback
3
10-15 reps
RPE 8
3
Arsenal Single Leg Extension
3
10-20 reps
RPE 8
4
Prime Seated Ham Curl
3
8-15 reps
RPE 8
5
Booty Builder
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
RPE 9
2
Glute Kickback
3
10-15 reps
RPE 9
3
Arsenal Single Leg Extension
3
10-20 reps
RPE 9
4
Prime Seated Ham Curl
3
8-15 reps
RPE 9
5
Booty Builder
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
RPE 9
2
Glute Kickback
3
10-15 reps
RPE 9
3
Arsenal Single Leg Extension
3
10-20 reps
RPE 9
4
Prime Seated Ham Curl
3
8-15 reps
RPE 9
5
Booty Builder
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
RPE 10
2
Glute Kickback
3
10-15 reps
RPE 10
3
Arsenal Single Leg Extension
3
10-20 reps
RPE 10
4
Prime Seated Ham Curl
3
8-15 reps
RPE 10
5
Booty Builder
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 7
2
Prime Pec Fly
3
10-20 reps
RPE 7
3
Prime Reverse Fly
3
10-20 reps
RPE 7
4
Viking Press
3
5-10 reps
RPE 7
5
Lat Pulldown
3
8-15 reps
RPE 7
6
Seated Dumbbell Curl
3
6-12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 7
2
Prime Pec Fly
3
10-20 reps
RPE 7
3
Prime Reverse Fly
3
10-20 reps
RPE 7
4
Viking Press
3
5-10 reps
RPE 7
5
Lat Pulldown
3
8-15 reps
RPE 7
6
Seated Dumbbell Curl
3
6-12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Prime Pec Fly
3
10-20 reps
RPE 8
3
Prime Reverse Fly
3
10-20 reps
RPE 8
4
Viking Press
3
5-10 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 8
6
Seated Dumbbell Curl
3
6-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Prime Pec Fly
3
10-20 reps
RPE 8
3
Prime Reverse Fly
3
10-20 reps
RPE 8
4
Viking Press
3
5-10 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 8
6
Seated Dumbbell Curl
3
6-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Prime Pec Fly
3
10-20 reps
RPE 8
3
Prime Reverse Fly
3
10-20 reps
RPE 8
4
Viking Press
3
5-10 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 8
6
Seated Dumbbell Curl
3
6-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Prime Pec Fly
3
10-20 reps
RPE 9
3
Prime Reverse Fly
3
10-20 reps
RPE 9
4
Viking Press
3
5-10 reps
RPE 9
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Seated Dumbbell Curl
3
6-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Prime Pec Fly
3
10-20 reps
RPE 9
3
Prime Reverse Fly
3
10-20 reps
RPE 9
4
Viking Press
3
5-10 reps
RPE 9
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Seated Dumbbell Curl
3
6-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Prime Pec Fly
3
10-20 reps
RPE 10
3
Prime Reverse Fly
3
10-20 reps
RPE 10
4
Viking Press
3
5-10 reps
RPE 10
5
Lat Pulldown
3
8-15 reps
RPE 10
6
Seated Dumbbell Curl
3
6-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-10 reps
RPE 7
2
Booty Builder
3
6-12 reps
RPE 7
3
Prime Multi-Hip (Kickback)
3
10-15 reps
RPE 7
4
Hip Adductor (Machine)
3
10-15 reps
RPE 7
5
Hip Abductor (Machine)
3
10-15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-10 reps
RPE 7
2
Booty Builder
3
6-12 reps
RPE 7
3
Prime Multi-Hip (Kickback)
3
10-15 reps
RPE 7
4
Hip Adductor (Machine)
3
10-15 reps
RPE 7
5
Hip Abductor (Machine)
3
10-15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-10 reps
RPE 8
2
Booty Builder
3
6-12 reps
RPE 8
3
Prime Multi-Hip (Kickback)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-10 reps
RPE 8
2
Booty Builder
3
6-12 reps
RPE 8
3
Prime Multi-Hip (Kickback)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-10 reps
RPE 8
2
Booty Builder
3
6-12 reps
RPE 8
3
Prime Multi-Hip (Kickback)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-10 reps
RPE 9
2
Booty Builder
3
6-12 reps
RPE 9
3
Prime Multi-Hip (Kickback)
3
10-15 reps
RPE 9
4
Hip Adductor (Machine)
3
10-15 reps
RPE 9
5
Hip Abductor (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-10 reps
RPE 9
2
Booty Builder
3
6-12 reps
RPE 9
3
Prime Multi-Hip (Kickback)
3
10-15 reps
RPE 9
4
Hip Adductor (Machine)
3
10-15 reps
RPE 9
5
Hip Abductor (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-10 reps
RPE 10
2
Booty Builder
3
6-12 reps
RPE 10
3
Prime Multi-Hip (Kickback)
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Belt Squat
3 Sets
8-12 Reps
@7
2
Glute Kickback
3 Sets
10-15 Reps
@7
3
Arsenal Single Leg Extension
3 Sets
10-20 Reps
@7
4
Prime Seated Ham Curl
3 Sets
8-15 Reps
@7
5
Booty Builder
3 Sets
15-20 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@7
2
Prime Pec Fly
3 Sets
10-20 Reps
@7
3
Prime Reverse Fly
3 Sets
10-20 Reps
@7
4
Viking Press
3 Sets
5-10 Reps
@7
5
Lat Pulldown
3 Sets
8-15 Reps
@7
6
Seated Dumbbell Curl
3 Sets
6-12 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@7
Day 3
1
Pendulum Squat
3 Sets
5-10 Reps
@7
2
Booty Builder
3 Sets
6-12 Reps
@7
3
Prime Multi-Hip (Kickback)
3 Sets
10-15 Reps
@7
4
Hip Adductor (Machine)
3 Sets
10-15 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10-15 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7