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The 3-Day Upper-Focused Lyle McDonald Program

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1 athletes joined

Program Description

This program incorporates key principles from Lyle McDonald’s training philosophy, balancing intensity and volume with proper recovery.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 24, 2024 04:57
  • Last Edited
    Dec 29, 2024 09:04

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
15.3%
Lats
13.5%
Triceps
13.5%
Upper Back
12.7%
Front Delts
7.4%
Biceps
7%
Quadriceps
6.6%
Glutes
6.1%
Hamstrings
5.9%
Abs
5.5%
Lower Back
2%
Forearms
1.7%
Adductors
1.7%
Other
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
4
6-8 reps
RPE 8
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
6-8 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Walk
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
6-8 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Walk
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
6-8 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Walk
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
6-8 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Walk
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
6-8 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Walk
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
6-8 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Walk
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
6-8 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Walk
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
6-8 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Walk
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Barbell Row
4 Sets
6-8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@8
5
Skull Crusher (Dumbbell)
2 Sets
12-15 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Stiff Leg Deadlift
3 Sets
6-8 Reps
@8
3
Leg Extension
2 Sets
8-10 Reps
@8
4
Hanging Leg Raise
3 Sets
12-15 Reps
@8
5
Walk
1 Set
20 mins
@7
Day 3
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Barbell Row
4 Sets
6-8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@8
5
Skull Crusher (Dumbbell)
2 Sets
12-15 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@10