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Community Programs›3 Day Minimalist Upper Body Split.
3 Day Minimalist Upper Body Split.
Beginner–IntermediateFree

3 Day Minimalist Upper Body Split.

Wisso Z.
Wisso Z.· Aug 2024
15athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
3 days
Level
Beginner, Intermediate
Goal
Muscle
Equipment
Full Gym
Session length
50 min
3 Day Minimalist Upper Body Only Split Each day 2 Compounds+Abs and 3 Isolations. If you are able to do more than 50 Bodyweigth Dips and 30 Bodyweight Pull-Ups go weighted on them in the 8-12 Rep Range. Use Double Progression EX.: Bench Press 2x6-10 Week 1 Week 2 Week 3 Week 4 10kg for 10 10kg for 10 12kg for 9 12kg for 10 10kg for 9 10kg for 11 12kg for 8 12kg for 10 The last set on every lift must be to acutal muscular failure. Even if you go over the Rep Range just adjust the weigths next week. Only do 2 Sets for all Lifts. You might want to up the sets to 3 but you should be able to make Progress on 2 Sets each. Only do more when you need to. If you run into a platue where you have not added a Rep in 3 Weeks add a set to this excercise. Abs need to be trained and Progressed on if you want a good Core. The Compounds do not Overlap in Muscles worked so Superset them you wont lose performance on either lift. Same goes for Isolation. Supersets will also raise your Cardiovascular capacity but if you are able to you should do dedicated cardio. High Rep Burpes can be done at home and in less than an hour aswell.

Who it's for

Beginners new to structured strength training
Athletes focused on building muscle size
Athletes who can train 3 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
16.1%
Biceps
14.5%
Front Delts
12.9%
Upper Back
12.9%
Lats
9.7%
Middle Delts
9.7%
Abs
8.1%
Chest
6.5%
Forearms
4.8%
Rear Delts
4.8%
Week 1 Workouts
#ExerciseSetsRepsIntensity
Superset
1ABench Press (Dumbbell)26–10 reps@10
1BDumbbell Row28–12 reps@10
1CSit Up (Weighted)210–15 reps@10
Superset
2APreacher Curl (EZ Bar)26–8 reps@10
2BFrench Press28–12 reps@10
2CLateral Raise (Dumbbell)210–15 reps@10
#ExerciseSetsRepsIntensity
Superset
1AOverhead Press (Dumbbell)26–10 reps@10
1BPull-Up (Bodyweight)2AMRAP@10
1CHanging Leg Raise2AMRAP@10
Superset
2AHammer Curl (Cable)28–12 reps@10
2BTricep Pushdown (Cable)210–15 reps@10
2CFace Pull210–15 reps@10
#ExerciseSetsRepsIntensity
Superset
1ADip (Bodyweight)2AMRAP@10
1BChin-Up (Bodyweight)2AMRAP@10
1CHanging Leg Raise2AMRAP@10
Superset
2AKelso Shrug (Dumbbell)28–12 reps@10
2BIncline Curl (Dumbbell)28–12 reps@10
2CLateral Raise (Dumbbell)210–15 reps@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 3 Day Minimalist Upper Body Split. is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

3 Day Minimalist Upper Body Split. is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

3 Day Minimalist Upper Body Split. is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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