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Bro spilt at home (kickboxing in mind)

by Ibrahim K.
73 athletes joined

Program Description

This program is multipurpose. I, the creator of the program made this program with the intent to help me maintain and make new gains as I continue to progress on my kickboxing journey. The program is structured in a way to allow you to keep enjoying your weight lifting sessions, while making significant gains, and not to tamper with your mma or other combat sports progressions. With this split, I gave myself 3 days where I can have full kickboxing sessions with sparring once a week. You can fit your kickboxing or boxing sessions on Monday, with chest, and Saturday, with back, and Sunday, where it is the kickboxing standalone, Sunday can be used as your sparring day. (Kickboxing and boxing mainly uses your legs, shoulders and abs, that’s why working chest and back on your kickboxing days isn’t too troublesome). If you so desire, you can even add a fourth kickboxing day, on your rest day on Friday. The split is as follows: Monday-chest Tuesday- legs Wednesday - shoulders Thursday -arms Friday - rest Saturday - back Sunday- rest / kickboxing. Feel free to completely disregard the kickboxing aspect if that does not interest you. This program will still allow you to make significant change to your body and add mass even if kickboxing isn’t on your priority list.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 13, 2024 12:59
  • Last Edited
    Jan 20, 2025 05:15
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10-20 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 10
3
Bench Press (Barbell)
2
10-20 reps
RPE 10
4
Push Up
2
8-16 reps
RPE 10
5
Skull Crusher
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10-20 reps
RPE 10
2
Bench Press (Barbell)
3
10-20 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10-20 reps
RPE 10
4
Push Up
2
8-16 reps
RPE 10
5
Skull Crusher
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10-20 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 10
3
Bench Press (Barbell)
2
10-20 reps
RPE 10
4
Push Up
2
8-16 reps
RPE 10
5
Skull Crusher
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10-20 reps
RPE 10
2
Bench Press (Barbell)
3
10-20 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10-20 reps
RPE 10
4
Push Up
2
8-16 reps
RPE 10
5
Skull Crusher
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10-20 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 10
3
Bench Press (Barbell)
2
10-20 reps
RPE 10
4
Push Up
2
8-16 reps
RPE 10
5
Skull Crusher
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10-20 reps
RPE 10
2
Bench Press (Barbell)
3
10-20 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10-20 reps
RPE 10
4
Push Up
2
8-16 reps
RPE 10
5
Skull Crusher
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10-20 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 10
3
Bench Press (Barbell)
2
10-20 reps
RPE 10
4
Push Up
2
8-16 reps
RPE 10
5
Skull Crusher
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10-20 reps
RPE 10
2
Bench Press (Barbell)
3
10-20 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10-20 reps
RPE 10
4
Push Up
2
8-16 reps
RPE 10
5
Skull Crusher
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10-20 reps
RPE 10
4
Single Leg Romanian Deadlift
2
10-20 reps
RPE 10
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10-20 reps
RPE 10
4
Single Leg Romanian Deadlift
2
10-20 reps
RPE 10
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10-20 reps
RPE 10
4
Single Leg Romanian Deadlift
2
10-20 reps
RPE 10
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10-20 reps
RPE 10
4
Single Leg Romanian Deadlift
2
10-20 reps
RPE 10
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10-20 reps
RPE 10
4
Single Leg Romanian Deadlift
2
10-20 reps
RPE 10
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10-20 reps
RPE 10
4
Single Leg Romanian Deadlift
2
10-20 reps
RPE 10
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10-20 reps
RPE 10
4
Single Leg Romanian Deadlift
2
10-20 reps
RPE 10
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10-20 reps
RPE 10
4
Single Leg Romanian Deadlift
2
10-20 reps
RPE 10
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-20 reps
RPE 10
2
Upright Row (Barbell)
3
10-20 reps
RPE 10
3
Front Raise
3
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-20 reps
RPE 10
2
Upright Row (Barbell)
3
10-20 reps
RPE 10
3
Front Raise
3
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-20 reps
RPE 10
2
Upright Row (Barbell)
3
10-20 reps
RPE 10
3
Front Raise
3
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-20 reps
RPE 10
2
Upright Row (Barbell)
3
10-20 reps
RPE 10
3
Front Raise
3
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-20 reps
RPE 10
2
Upright Row (Barbell)
3
10-20 reps
RPE 10
3
Front Raise
3
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-20 reps
RPE 10
2
Upright Row (Barbell)
3
10-20 reps
RPE 10
3
Front Raise
3
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-20 reps
RPE 10
2
Upright Row (Barbell)
3
10-20 reps
RPE 10
3
Front Raise
3
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-20 reps
RPE 10
2
Upright Row (Barbell)
3
10-20 reps
RPE 10
3
Front Raise
3
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10-20 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
10-20 reps
RPE 10
4
Skull Crusher
3
10-20 reps
RPE 10
5
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 10
6
Dip (Bodyweight)
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-20 reps
RPE 10
2
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 10
3
Dip (Bodyweight)
2
10-20 reps
RPE 10
4
Seated Dumbbell Curl
3
10-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10-20 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
10-20 reps
RPE 10
4
Skull Crusher
3
10-20 reps
RPE 10
5
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 10
6
Dip (Bodyweight)
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-20 reps
RPE 10
2
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 10
3
Dip (Bodyweight)
2
10-20 reps
RPE 10
4
Seated Dumbbell Curl
3
10-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10-20 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
10-20 reps
RPE 10
4
Skull Crusher
3
10-20 reps
RPE 10
5
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 10
6
Dip (Bodyweight)
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-20 reps
RPE 10
2
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 10
3
Dip (Bodyweight)
2
10-20 reps
RPE 10
4
Seated Dumbbell Curl
3
10-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10-20 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
10-20 reps
RPE 10
4
Skull Crusher
3
10-20 reps
RPE 10
5
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 10
6
Dip (Bodyweight)
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
10-20 reps
RPE 10
2
Tricep Extension (Dumbbell)
3
10-20 reps
RPE 10
3
Dip (Bodyweight)
2
10-20 reps
RPE 10
4
Seated Dumbbell Curl
3
10-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
2
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
3
10-20 reps
RPE 10
4
Shrug (Barbell)
3
10-20 reps
RPE 10
5
Pendlay Row
1
10-20 reps
RPE 10
6
Seated Dumbbell Curl
1
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
2
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
3
10-20 reps
RPE 10
4
Shrug (Barbell)
3
10-20 reps
RPE 10
5
Pendlay Row
1
10-20 reps
RPE 10
6
Seated Dumbbell Curl
1
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
2
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
3
10-20 reps
RPE 10
4
Shrug (Barbell)
3
10-20 reps
RPE 10
5
Pendlay Row
1
10-20 reps
RPE 10
6
Seated Dumbbell Curl
1
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
2
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
3
10-20 reps
RPE 10
4
Shrug (Barbell)
3
10-20 reps
RPE 10
5
Pendlay Row
1
10-20 reps
RPE 10
6
Seated Dumbbell Curl
1
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
2
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
3
10-20 reps
RPE 10
4
Shrug (Barbell)
3
10-20 reps
RPE 10
5
Pendlay Row
1
10-20 reps
RPE 10
6
Seated Dumbbell Curl
1
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
2
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
3
10-20 reps
RPE 10
4
Shrug (Barbell)
3
10-20 reps
RPE 10
5
Pendlay Row
1
10-20 reps
RPE 10
6
Seated Dumbbell Curl
1
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
2
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
3
10-20 reps
RPE 10
4
Shrug (Barbell)
3
10-20 reps
RPE 10
5
Pendlay Row
1
10-20 reps
RPE 10
6
Seated Dumbbell Curl
1
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
2
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
3
10-20 reps
RPE 10
4
Shrug (Barbell)
3
10-20 reps
RPE 10
5
Pendlay Row
1
10-20 reps
RPE 10
6
Seated Dumbbell Curl
1
10-20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
10-20 Reps
@10
3
Bench Press (Barbell)
2 Sets
10-20 Reps
@10
4
Push Up
2 Sets
8-16 Reps
@10
5
Skull Crusher
1 Set
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
10-20 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
10-20 Reps
@10
4
Single Leg Romanian Deadlift
2 Sets
10-20 Reps
@10
5
Standing Calf Raise
3 Sets
10-20 Reps
@10
Day 3
1
Face Pull
3 Sets
10-20 Reps
@10
2
Upright Row (Barbell)
3 Sets
10-20 Reps
@10
3
Front Raise
3 Sets
10-20 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1
Seated Dumbbell Curl
3 Sets
10-20 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
3
Preacher Curl (Dumbbell)
2 Sets
10-20 Reps
@10
4
Skull Crusher
3 Sets
10-20 Reps
@10
5
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@10
6
Dip (Bodyweight)
2 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@10
2
Pullover (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
10-20 Reps
@10
4
Shrug (Barbell)
3 Sets
10-20 Reps
@10
5
Pendlay Row
1 Set
10-20 Reps
@10
6
Seated Dumbbell Curl
1 Set
10-20 Reps
@10