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BoostcampPNG

Upper lower 3/4 day

by Silvijn W.
2 athletes joined

Program Description

Bulk

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2024 07:53
  • Last Edited
    Jun 18, 2025 11:37

Summary

Transform your strength training with the Upper Lower 3/4 Day program, a comprehensive 8-week journey designed for those ready to elevate their fitness game. This four-day split focuses on maximizing muscle growth and strength through targeted upper and lower body workouts, utilizing a variety of equipment found in a full gym. Each session combines compound and isolation exercises to ensure balanced development, while adjustable rep ranges help you tailor the intensity to your level. Get ready to push your limits and achieve your fitness goals!
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Seated Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Upright Row (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Seated Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Upright Row (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Seated Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Upright Row (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Seated Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Upright Row (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Seated Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Upright Row (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Seated Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Upright Row (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Seated Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Upright Row (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Seated Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Upright Row (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Lat Pulldown
3 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Leg Press
3 Sets
10-12 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Standing Calf Raise
3 Sets
10-12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Leg Curl
3 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Seated Calf Raise
3 Sets
10-15 Reps
-
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
2
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
-
3
Seated Row (Cable)
3 Sets
8-10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Pec Deck (Machine)
2 Sets
10-15 Reps
-
6
Upright Row (Cable)
2 Sets
10-12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
-
8
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
-