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My split

by Ramazan T.

Program Description

This based on my recovery

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 29, 2025 02:27
  • Last Edited
    Jan 29, 2025 02:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Pec Deck (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Spider Curl
4
-
6
Chin-Up (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Pec Deck (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Spider Curl
4
-
6
Chin-Up (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Pec Deck (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Spider Curl
4
-
6
Chin-Up (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Pec Deck (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Spider Curl
4
-
6
Chin-Up (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Pec Deck (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Spider Curl
4
-
6
Chin-Up (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Pec Deck (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Spider Curl
4
-
6
Chin-Up (Weighted)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
5
-
3
Front Squat (Barbell)
4
-
4
Leg Curl
4
-
5
Hyperextension
4
-
6
Seated Calf Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
5
-
3
Front Squat (Barbell)
4
-
4
Leg Curl
4
-
5
Hyperextension
4
-
6
Seated Calf Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
5
-
3
Front Squat (Barbell)
4
-
4
Leg Curl
4
-
5
Hyperextension
4
-
6
Seated Calf Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
5
-
3
Front Squat (Barbell)
4
-
4
Leg Curl
4
-
5
Hyperextension
4
-
6
Seated Calf Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
5
-
3
Front Squat (Barbell)
4
-
4
Leg Curl
4
-
5
Hyperextension
4
-
6
Seated Calf Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
5
-
3
Front Squat (Barbell)
4
-
4
Leg Curl
4
-
5
Hyperextension
4
-
6
Seated Calf Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Pull-Up (Weighted)
4
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Dumbbell Bench Pullover
2
-
5
French Press
4
-
6
Skull Crusher (Dumbbell)
4
-
7
Tricep Rope Push Down (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Pull-Up (Weighted)
4
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Dumbbell Bench Pullover
2
-
5
French Press
4
-
6
Skull Crusher (Dumbbell)
4
-
7
Tricep Rope Push Down (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Pull-Up (Weighted)
4
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Dumbbell Bench Pullover
2
-
5
French Press
4
-
6
Skull Crusher (Dumbbell)
4
-
7
Tricep Rope Push Down (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Pull-Up (Weighted)
4
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Dumbbell Bench Pullover
2
-
5
French Press
4
-
6
Skull Crusher (Dumbbell)
4
-
7
Tricep Rope Push Down (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Pull-Up (Weighted)
4
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Dumbbell Bench Pullover
2
-
5
French Press
4
-
6
Skull Crusher (Dumbbell)
4
-
7
Tricep Rope Push Down (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Pull-Up (Weighted)
4
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Dumbbell Bench Pullover
2
-
5
French Press
4
-
6
Skull Crusher (Dumbbell)
4
-
7
Tricep Rope Push Down (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Reverse Pec Deck
4
-
4
Face Pull
4
-
5
Reverse Bicep Curl (EZ Bar)
4
-
6
Wrist Curls
4
-
7
Dead Hang
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Reverse Pec Deck
4
-
4
Face Pull
4
-
5
Reverse Bicep Curl (EZ Bar)
4
-
6
Wrist Curls
4
-
7
Dead Hang
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Reverse Pec Deck
4
-
4
Face Pull
4
-
5
Reverse Bicep Curl (EZ Bar)
4
-
6
Wrist Curls
4
-
7
Dead Hang
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Reverse Pec Deck
4
-
4
Face Pull
4
-
5
Reverse Bicep Curl (EZ Bar)
4
-
6
Wrist Curls
4
-
7
Dead Hang
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Reverse Pec Deck
4
-
4
Face Pull
4
-
5
Reverse Bicep Curl (EZ Bar)
4
-
6
Wrist Curls
4
-
7
Dead Hang
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Reverse Pec Deck
4
-
4
Face Pull
4
-
5
Reverse Bicep Curl (EZ Bar)
4
-
6
Wrist Curls
4
-
7
Dead Hang
4
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
4 Sets
-
3
Pec Deck (Machine)
4 Sets
-
4
Bicep Curl (Barbell)
4 Sets
-
5
Spider Curl
4 Sets
-
6
Chin-Up (Weighted)
4 Sets
-
Day 2
1
Hack Squat
4 Sets
-
2
Leg Extension
5 Sets
-
3
Front Squat (Barbell)
4 Sets
-
4
Leg Curl
4 Sets
-
5
Hyperextension
4 Sets
-
6
Seated Calf Raise
4 Sets
-
7
Lateral Raise (Dumbbell)
4 Sets
-
Day 3
1
Barbell Row
4 Sets
-
2
Pull-Up (Weighted)
4 Sets
-
3
Seated Wide-Grip Row (Cable)
2 Sets
-
4
Dumbbell Bench Pullover
2 Sets
-
5
French Press
4 Sets
-
6
Skull Crusher (Dumbbell)
4 Sets
-
7
Tricep Rope Push Down (Cable)
4 Sets
-
Day 4
1
Seated Overhead Press (Barbell)
5 Sets
-
2
Lateral Raise (Dumbbell)
5 Sets
-
3
Reverse Pec Deck
4 Sets
-
4
Face Pull
4 Sets
-
5
Reverse Bicep Curl (EZ Bar)
4 Sets
-
6
Wrist Curls
4 Sets
-
7
Dead Hang
4 Sets
-