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EZ Full Body Split

by Issg E.

Program Description

To enhance overall muscle size (hypertrophy) while also improving strength in key exercises. Focus: Building muscle mass Increasing strength in key bodyweight exercises (pull-ups, dips) Maintaining strength in compound lifts (bench press, squat, Romanian deadlift)

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 04, 2024 10:34
  • Last Edited
    Jun 04, 2024 12:44
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7
2
Squat (Barbell)
2
4-6 reps
RPE 7
3
Chin-Up (Weighted)
2
8-10 reps
RPE 7
4
Leg Curl
2
14 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 7
6
Bicep Curl (Cable)
2
10-15 reps
RPE 7
7
Cable Crunch
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Squat (Barbell)
2
4-6 reps
RPE 8
3
Chin-Up (Weighted)
2
8-10 reps
RPE 8
4
Leg Curl
2
14 reps
RPE 8
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
7
Cable Crunch
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7
2
Squat (Barbell)
2
4-6 reps
RPE 7
3
Chin-Up (Weighted)
2
8-10 reps
RPE 7
4
Leg Curl
2
14 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 7
6
Bicep Curl (Cable)
2
10-15 reps
RPE 7
7
Cable Crunch
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Squat (Barbell)
2
4-6 reps
RPE 9
3
Chin-Up (Weighted)
2
8-10 reps
RPE 9
4
Leg Curl
2
14 reps
RPE 9
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
7
Cable Crunch
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4
Chest Supported Row (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Cable)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Shrug (Smith Machine)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Cable)
2
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 8
7
Shrug (Smith Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Lateral Raise (Cable)
2
15 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Shrug (Smith Machine)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Lateral Raise (Cable)
2
15 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Shrug (Smith Machine)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 7
2
High Row
2
15 reps
RPE 7
3
Squat (Barbell)
2
4-6 reps
RPE 7
4
Hanging Leg Raise
1
10-15 reps
RPE 7
5
Tricep Extension (Cable)
2
12-15 reps
RPE 7
6
Seated Dumbbell Curl
2
10-15 reps
RPE 7
7
Reverse Bicep Curl (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
High Row
2
15 reps
RPE 8
3
Squat (Barbell)
2
4-6 reps
RPE 8
4
Hanging Leg Raise
1
10-15 reps
RPE 8
5
Tricep Extension (Cable)
2
12-15 reps
RPE 8
6
Seated Dumbbell Curl
2
10-15 reps
RPE 8
7
Reverse Bicep Curl (Cable)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 9
2
High Row
2
15 reps
RPE 9
3
Squat (Barbell)
2
4-6 reps
RPE 9
4
Hanging Leg Raise
1
10-15 reps
RPE 9
5
Tricep Extension (Cable)
2
12-15 reps
RPE 9
6
Seated Dumbbell Curl
2
10-15 reps
RPE 9
7
Reverse Bicep Curl (Cable)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 7
2
High Row
2
15 reps
RPE 7
3
Squat (Barbell)
2
4-6 reps
RPE 7
4
Hanging Leg Raise
1
10-15 reps
RPE 7
5
Tricep Extension (Cable)
2
12-15 reps
RPE 7
6
Seated Dumbbell Curl
2
10-15 reps
RPE 7
7
Reverse Bicep Curl (Cable)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 7
2
Dip (Weighted)
2
10-12 reps
RPE 7
3
Lateral Raise (Cable)
2
15-20 reps
RPE 7
4
Back Extension (Weighted)
2
15 reps
RPE 7
5
Leg Extension
2
12-15 reps
RPE 7
6
Seated Calf Raise
2
15 reps
RPE 7
7
Reverse Fly (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
Dip (Weighted)
2
10-12 reps
RPE 8
3
Lateral Raise (Cable)
2
15-20 reps
RPE 8
4
Back Extension (Weighted)
2
15 reps
RPE 8
5
Leg Extension
2
12-15 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 8
7
Reverse Fly (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 9
2
Dip (Weighted)
2
10-12 reps
RPE 9
3
Lateral Raise (Cable)
2
15-20 reps
RPE 9
4
Back Extension (Weighted)
2
15 reps
RPE 9
5
Leg Extension
2
12-15 reps
RPE 9
6
Seated Calf Raise
2
15 reps
RPE 9
7
Reverse Fly (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 7
2
Dip (Weighted)
2
10-12 reps
RPE 7
3
Lateral Raise (Cable)
2
15-20 reps
RPE 7
4
Back Extension (Weighted)
2
15 reps
RPE 7
5
Leg Extension
2
12-15 reps
RPE 7
6
Seated Calf Raise
2
15 reps
RPE 7
7
Reverse Fly (Cable)
2
15 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@7
2
Squat (Barbell)
2 Sets
4-6 Reps
@7
3
Chin-Up (Weighted)
2 Sets
8-10 Reps
@7
4
Leg Curl
2 Sets
14 Reps
@7
5
Calf Raise (Leg Press)
2 Sets
10-12 Reps
@7
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7
7
Cable Crunch
2 Sets
15-20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@7
@7
2
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@7
5
Lateral Raise (Cable)
2 Sets
15 Reps
@7
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@7
7
Shrug (Smith Machine)
2 Sets
10 Reps
@7
Day 3
1
Pull-Up (Weighted)
2 Sets
8-10 Reps
@7
2
High Row
2 Sets
15 Reps
@7
3
Squat (Barbell)
2 Sets
4-6 Reps
@7
4
Hanging Leg Raise
1 Set
10-15 Reps
@7
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
@7
6
Seated Dumbbell Curl
2 Sets
10-15 Reps
@7
7
Reverse Bicep Curl (Cable)
2 Sets
15-20 Reps
@7
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@7
2
Dip (Weighted)
2 Sets
10-12 Reps
@7
3
Lateral Raise (Cable)
2 Sets
15-20 Reps
@7
4
Back Extension (Weighted)
2 Sets
15 Reps
@7
5
Leg Extension
2 Sets
12-15 Reps
@7
6
Seated Calf Raise
2 Sets
15 Reps
@7
7
Reverse Fly (Cable)
2 Sets
15 Reps
@7