logo
BoostcampPNG

AKSHAY'S SPLIT

by AKSHAY PRANAV
3 athletes joined

Program Description

THIS IS FOR ALL THE BEGINNERS WHO ARE TRYING TO BE THE BEST VERSION OF THEMSELVES AND AM A BEGINNER TOO!!!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 11, 2024 10:30
  • Last Edited
    Oct 05, 2024 11:45
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Chest Fly (Machine)
3
12 reps
RPE 7
3
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
-
1B
Dip (Bodyweight)
1
-
1C
Cable Crossover
1
-
1D
Lateral Raise (Cable)
1
-
1E
High Pull
1
-
1F
Tricep Extension (Cable)
1
-
1G
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Chest Fly (Machine)
3
12 reps
RPE 7
3
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
-
1B
Dip (Bodyweight)
1
-
1C
Cable Crossover
1
-
1D
Lateral Raise (Cable)
1
-
1E
High Pull
1
-
1F
Tricep Extension (Cable)
1
-
1G
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Single Arm High Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Hyperextension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
-
2
Pull-Up (Bodyweight)
1
-
3
Single Arm Row (Cable)
1
-
4
Reverse Pec Deck
1
-
5
Hammer Curl
1
-
6
Spider Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Single Arm High Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Hyperextension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
-
2
Pull-Up (Bodyweight)
1
-
3
Single Arm Row (Cable)
1
-
4
Reverse Pec Deck
1
-
5
Hammer Curl
1
-
6
Spider Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 7
2
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Dead Hang
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Reverse Wrist Curl (Dumbbell)
1
-
3
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 7
2
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Dead Hang
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 6.5
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Squat (Smith Machine)
3
12 reps
RPE 7.5
5
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 6.5
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Squat (Smith Machine)
3
12 reps
RPE 7.5
5
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
1B
Lateral Raise (Cable)
3
12 reps
RPE 7.5
1C
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
1D
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
1E
Bicep Curl (Cable)
3
12 reps
RPE 7.5
2A
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
1B
Lateral Raise (Cable)
3
12 reps
RPE 7.5
1C
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
1D
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
1E
Bicep Curl (Cable)
3
12 reps
RPE 7.5
2A
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7.5
4
Seated Calf Raise
3
12 reps
RPE 8
5
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7.5
4
Seated Calf Raise
3
12 reps
RPE 8
5
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
2
Chest Fly (Machine)
3 Sets
12 Reps
@7
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@7.5
5
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
Day 2
1
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@6.5
@6.5
4
Hyperextension
3 Sets
12 Reps
@7
Day 3
1
Preacher Curl (Barbell)
3 Sets
12 Reps
@7
2
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
3
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
6
Dead Hang
1 Set
-
Day 4
1
Leg Extension
3 Sets
10 Reps
@6.5
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Squat (Smith Machine)
3 Sets
12 Reps
@7.5
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
6
Standing Calf Raise
3 Sets
10 Reps
@7.5
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
1B
Lateral Raise (Cable)
3 Sets
12 Reps
@7.5
1C
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
1D
Barbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
1E
Bicep Curl (Cable)
3 Sets
12 Reps
@7.5
2A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
Day 6
1
Squat (Paused)
3 Sets
12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7.5
4
Seated Calf Raise
3 Sets
12 Reps
@8
5
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5