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The 3-Day Upper-Focused Lyle McDonald Program

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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.
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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