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BoostcampPNG

Full Body split (Whilst Cutting)

by Aswin Raj

Program Description

Training while being in a significant calorie deficit

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 23, 2024 02:00
  • Last Edited
    Dec 30, 2024 02:32
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Reverse Grip
3
8-10 reps
-
2
Pendulum Squat
3
10 reps
-
3
Dumbbell Row
5
8-10 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Single Arm Pushdown
2
15-20 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7
Lateral Raise (Machine)
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
12 reps
-
-
2
Hack Squat
4
10 reps
-
3
Kroc Row
4
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
5 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
5
5 reps
-
7
Seated Hamstring Curl
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Reverse Barbell Curl
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
1
3
20-30 reps
12-15 reps
-
-
6
Leg Extension
4
20-25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press Reverse Grip
3 Sets
8-10 Reps
-
2
Pendulum Squat
3 Sets
10 Reps
-
3
Dumbbell Row
5 Sets
8-10 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
-
5
Single Arm Pushdown
2 Sets
15-20 Reps
-
6
Back Extension (Weighted)
3 Sets
10 Reps
-
7
Lateral Raise (Machine)
3 Sets
20-30 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
-
-
2
Hack Squat
4 Sets
10 Reps
-
3
Kroc Row
4 Sets
8-10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
5 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (EZ Bar)
5 Sets
5 Reps
-
7
Seated Hamstring Curl
3 Sets
20-25 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
3
Reverse Barbell Curl
3 Sets
12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Rear Delt Fly (Machine)
1 Set
3 Sets
20-30 Reps
12-15 Reps
-
-
6
Leg Extension
4 Sets
20-25 Reps
-