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ULU 3 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
    Feb 03, 2026 06:13

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Chest
10.4%
Lats
9.8%
Biceps
9.6%
Front Delts
9.3%
Upper Back
9.3%
Hamstrings
7.8%
Middle Delts
6.2%
Quadriceps
5.7%
Glutes
5.4%
Abductors
2.6%
Calves
2.6%
Forearms
2.6%
Abs
2.3%
Lower Back
2.1%
Adductors
1.3%
Rear Delts
0.5%
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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
Bench Press (Barbell)
2
6-8 reps
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Preacher Curl (EZ Bar)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Preacher Curl (EZ Bar)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Preacher Curl (EZ Bar)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Preacher Curl (EZ Bar)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Preacher Curl (EZ Bar)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Preacher Curl (EZ Bar)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Preacher Curl (EZ Bar)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Preacher Curl (EZ Bar)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Leg Curl
2 Sets
8-12 Reps
-
2
Squat (Barbell)
2 Sets
6-8 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
4
Leg Extension
2 Sets
8-10 Reps
-
5
Hip Abductor (Machine)
2 Sets
8-10 Reps
-
6
Standing Calf Raise
2 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
-
2
Bent Over Row (Barbell)
2 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
4
Lat Pulldown
2 Sets
6-8 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
6
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
Day 3
1
Pull-Up (Weighted)
2 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
-
5
Pec Deck (Machine)
2 Sets
10-15 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
-