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Focused Four: Muscle Group Split

by Mohammad Traboulsi
2 athletes joined

Program Description

Muscle Focus Program stands out due to its strategic approach to muscle group isolation, ensuring each muscle gets dedicated attention and adequate recovery time. Unlike generalized programs, it minimizes overtraining and maximizes muscle growth by focusing on specific groups each day. This method enhances strength, reduces injury risk, and provides a balanced and efficient workout regimen, making it superior for achieving well-rounded fitness goals.

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 17, 2024 09:11
  • Last Edited
    Sep 02, 2024 04:06
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Chest Press (Machine)
3
8 reps
RPE 10
5
Dip (Assisted)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Chest Press (Machine)
3
8 reps
RPE 10
5
Dip (Assisted)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Chest Press (Machine)
3
8 reps
RPE 10
5
Dip (Assisted)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Chest Press (Machine)
3
8 reps
RPE 10
5
Dip (Assisted)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Chest Press (Machine)
3
8 reps
RPE 10
5
Dip (Assisted)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Chest Press (Machine)
3
8 reps
RPE 10
5
Dip (Assisted)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Chest Press (Machine)
3
8 reps
RPE 10
5
Dip (Assisted)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Chest Press (Machine)
3
8 reps
RPE 10
5
Dip (Assisted)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Chest Press (Machine)
3
8 reps
RPE 10
5
Dip (Assisted)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Chest Press (Machine)
3
8 reps
RPE 10
5
Dip (Assisted)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Chest Press (Machine)
3
8 reps
RPE 10
5
Dip (Assisted)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Chest Press (Machine)
3
8 reps
RPE 10
5
Dip (Assisted)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Hyperextension
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
6
Bicep Curl (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Hyperextension
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
6
Bicep Curl (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Hyperextension
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
6
Bicep Curl (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Hyperextension
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
6
Bicep Curl (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Hyperextension
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
6
Bicep Curl (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Hyperextension
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
6
Bicep Curl (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Hyperextension
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
6
Bicep Curl (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Hyperextension
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
6
Bicep Curl (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Hyperextension
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
6
Bicep Curl (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Hyperextension
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
6
Bicep Curl (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Hyperextension
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
6
Bicep Curl (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Hyperextension
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
6
Bicep Curl (Barbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Machine)
3
8 reps
RPE 10
3
Face Pull
3
8 reps
RPE 10
4
Shrug (Dumbbell)
3
8 reps
RPE 10
5
Sit Up
3
20 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Machine)
3
8 reps
RPE 10
3
Face Pull
3
8 reps
RPE 10
4
Shrug (Dumbbell)
3
8 reps
RPE 10
5
Sit Up
3
20 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Machine)
3
8 reps
RPE 10
3
Face Pull
3
8 reps
RPE 10
4
Shrug (Dumbbell)
3
8 reps
RPE 10
5
Sit Up
3
20 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Machine)
3
8 reps
RPE 10
3
Face Pull
3
8 reps
RPE 10
4
Shrug (Dumbbell)
3
8 reps
RPE 10
5
Sit Up
3
20 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Machine)
3
8 reps
RPE 10
3
Face Pull
3
8 reps
RPE 10
4
Shrug (Dumbbell)
3
8 reps
RPE 10
5
Sit Up
3
20 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Machine)
3
8 reps
RPE 10
3
Face Pull
3
8 reps
RPE 10
4
Shrug (Dumbbell)
3
8 reps
RPE 10
5
Sit Up
3
20 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Machine)
3
8 reps
RPE 10
3
Face Pull
3
8 reps
RPE 10
4
Shrug (Dumbbell)
3
8 reps
RPE 10
5
Sit Up
3
20 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Machine)
3
8 reps
RPE 10
3
Face Pull
3
8 reps
RPE 10
4
Shrug (Dumbbell)
3
8 reps
RPE 10
5
Sit Up
3
20 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Machine)
3
8 reps
RPE 10
3
Face Pull
3
8 reps
RPE 10
4
Shrug (Dumbbell)
3
8 reps
RPE 10
5
Sit Up
3
20 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Machine)
3
8 reps
RPE 10
3
Face Pull
3
8 reps
RPE 10
4
Shrug (Dumbbell)
3
8 reps
RPE 10
5
Sit Up
3
20 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Machine)
3
8 reps
RPE 10
3
Face Pull
3
8 reps
RPE 10
4
Shrug (Dumbbell)
3
8 reps
RPE 10
5
Sit Up
3
20 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Machine)
3
8 reps
RPE 10
3
Face Pull
3
8 reps
RPE 10
4
Shrug (Dumbbell)
3
8 reps
RPE 10
5
Sit Up
3
20 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 10
6
Hip Abductor (Machine)
3
8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
3
Chest Fly (Machine)
3 Sets
8 Reps
@10
4
Chest Press (Machine)
3 Sets
8 Reps
@10
5
Dip (Assisted)
3 Sets
8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Hyperextension
3 Sets
8 Reps
@10
4
Pull-Up (Weighted)
3 Sets
8 Reps
@10
5
Hammer Curl
3 Sets
8 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@10
2
Lateral Raise (Machine)
3 Sets
8 Reps
@10
3
Face Pull
3 Sets
8 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8 Reps
@10
5
Sit Up
3 Sets
20 Reps
@10
6
Plank
3 Sets
1 mins
@10
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@10
2
Leg Extension
3 Sets
8 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@10
4
Hip Adductor (Machine)
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
8 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8 Reps
@10