logo
BoostcampPNG

Chat gpt split

by Taylor G.

Program Description

Build muscle and strength.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 24, 2024 03:20
  • Last Edited
    Dec 31, 2024 09:18
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
Bench Press (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
5
Front Raise
1
1
1
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
5
Front Raise
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
5
Front Raise
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
5
Front Raise
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Lat Pulldown
4
12 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Cable)
3
15 reps
RPE 8
6
Cable Low Row
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Lat Pulldown
4
12 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Cable)
3
15 reps
RPE 8
6
Cable Low Row
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Lat Pulldown
4
12 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Cable)
3
15 reps
RPE 8
6
Cable Low Row
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Lat Pulldown
4
12 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Cable)
3
15 reps
RPE 8
6
Cable Low Row
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Standing Calf Raise
2
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Standing Calf Raise
2
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Standing Calf Raise
2
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Standing Calf Raise
2
2
20 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Arnold Press
4
10 reps
RPE 8
4
Chest Fly (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Shrug (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Arnold Press
4
10 reps
RPE 8
4
Chest Fly (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Shrug (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Arnold Press
4
10 reps
RPE 8
4
Chest Fly (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Shrug (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Arnold Press
4
10 reps
RPE 8
4
Chest Fly (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Shrug (Barbell)
2
2
15 reps
15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 8
6
Upright Row (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 8
6
Upright Row (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 8
6
Upright Row (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
2
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 8
6
Upright Row (Cable)
4
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
@8
@8
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@8
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@6
@8
@10
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@8
@10
5
Front Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@6
@8
@10
6
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@6
@8
@10
Day 2
1
Barbell Row
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@6
@8
@9
2
Lat Pulldown
4 Sets
12 Reps
@8
3
Dumbbell Row
4 Sets
10 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Bicep Curl (Cable)
3 Sets
15 Reps
@8
6
Cable Low Row
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3
Lunge (Dumbbell)
3 Sets
12 Reps
@8
4
Standing Calf Raise
2 Sets
2 Sets
20 Reps
15 Reps
@8
@8
Day 4
1
Incline Bench Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@7
@8
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Arnold Press
4 Sets
10 Reps
@8
4
Chest Fly (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@9
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8
6
Shrug (Barbell)
2 Sets
2 Sets
15 Reps
15 Reps
@8
@10
Day 5
1
Single Arm Tricep Extension (Cable)
4 Sets
15 Reps
@8
2
Overhead Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
3
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
4
Seated Row (Cable)
4 Sets
12 Reps
@8
5
T-Bar Row
4 Sets
10 Reps
@8
6
Upright Row (Cable)
4 Sets
12 Reps
@8