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UPPER LOWER 3 DAY SPLIT

by LLCOOLK
11 athletes joined

Program Description

3 day a week, upper lower A/B split

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 18, 2024 11:33
  • Last Edited
    Jun 29, 2025 11:11

Summary

Transform your physique with the UPPER LOWER 3 DAY SPLIT program, a focused 8-week journey designed for those ready to maximize their gains. Train three times a week, alternating between upper and lower body workouts that incorporate effective exercises like the Incline Bench Press and Leg Press. Each session is meticulously crafted to target major muscle groups, ensuring balanced development and strength. Perfect for garage gym enthusiasts, this program will elevate your lifting game and help you achieve your fitness goals with confidence. Get ready to push your limits!
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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
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
3
Decline Bench Press (Dumbbell)
2
8-10 reps
RPE 9-10
4
Chest Supported Cable Row
2
8-10 reps
RPE 9-10
5
Seated Barbell Shoulder Press
2
8-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
2
Hack Squat
2
10-12 reps
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Standing Calf Raise
3
10-15 reps
RPE 9-10
6
Hammer Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
2
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 9-10
2
Leg Extension
2
10-12 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
10-12 reps
RPE 9-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
3
Decline Bench Press (Dumbbell)
2
8-10 reps
RPE 9-10
4
Chest Supported Cable Row
2
8-10 reps
RPE 9-10
5
Seated Barbell Shoulder Press
2
8-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
2
Hack Squat
2
10-12 reps
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Standing Calf Raise
3
10-15 reps
RPE 9-10
6
Hammer Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
2
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 9-10
2
Leg Extension
2
10-12 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
10-12 reps
RPE 9-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 9-10
2
Leg Extension
2
10-12 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
10-12 reps
RPE 9-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
3
Decline Bench Press (Dumbbell)
2
8-10 reps
RPE 9-10
4
Chest Supported Cable Row
2
8-10 reps
RPE 9-10
5
Seated Barbell Shoulder Press
2
8-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
2
Hack Squat
2
10-12 reps
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Standing Calf Raise
3
10-15 reps
RPE 9-10
6
Hammer Curl
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
2
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 9-10
2
Leg Extension
2
10-12 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
10-12 reps
RPE 9-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
3
Decline Bench Press (Dumbbell)
2
8-10 reps
RPE 9-10
4
Chest Supported Cable Row
2
8-10 reps
RPE 9-10
5
Seated Barbell Shoulder Press
2
8-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
2
Hack Squat
2
10-12 reps
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Standing Calf Raise
3
10-15 reps
RPE 9-10
6
Hammer Curl
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
2
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
2
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 9-10
2
Leg Extension
2
10-12 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
10-12 reps
RPE 9-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
3
Decline Bench Press (Dumbbell)
2
8-10 reps
RPE 9-10
4
Chest Supported Cable Row
2
8-10 reps
RPE 9-10
5
Seated Barbell Shoulder Press
2
8-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
2
Hack Squat
2
10-12 reps
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Standing Calf Raise
3
10-15 reps
RPE 9-10
6
Hammer Curl
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
2
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 9-10
2
Leg Extension
2
10-12 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
10-12 reps
RPE 9-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 9-10
3
Decline Bench Press (Dumbbell)
2
8-10 reps
RPE 9-10
4
Chest Supported Cable Row
2
8-10 reps
RPE 9-10
5
Seated Barbell Shoulder Press
2
8-10 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9-10
2
Hack Squat
2
10-12 reps
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Standing Calf Raise
3
10-15 reps
RPE 9-10
6
Hammer Curl
3
10-15 reps
RPE 9-10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9-10
2
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@9-10
3
Decline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9-10
4
Chest Supported Cable Row
2 Sets
8-10 Reps
@9-10
5
Seated Barbell Shoulder Press
2 Sets
8-10 Reps
@9-10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9-10
Day 2
1
Leg Curl
2 Sets
8-10 Reps
@9-10
2
Leg Extension
2 Sets
10-12 Reps
@9-10
3
Leg Press (45 Degrees)
2 Sets
10-12 Reps
@9-10
4
Straight Leg Calf Raise
3 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9-10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9-10
2
Underhand Lat Pulldown
2 Sets
8-10 Reps
@9-10
3
Chest Fly (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Chest Supported Row (Dumbbell)
2 Sets
10-12 Reps
@9-10
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
6
Close Grip Bench Press (Smith Machine)
2 Sets
10-15 Reps
@9-10