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BoostcampPNG

Gentleman upper lower full body split

by J J.
9 athletes joined

Program Description

3 days a week for people who don’t have the time in the gym

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 16, 2024 07:09
  • Last Edited
    Dec 20, 2024 05:34
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Leg Press
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
8
Light Jog
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Leg Press
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
8
Light Jog
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Goblet Squat
3
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
3
8 reps
RPE 9
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
8
Light Jog
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Leg Press
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
8
Light Jog
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Leg Press
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
8
Light Jog
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Leg Press
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
8
Light Jog
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Leg Press
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
8
Light Jog
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Leg Press
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12 reps
RPE 7
8
Light Jog
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Tricep Extension (Cable)
2
1
12 reps
RPE 7
-
5
Lateral Raise (Dumbbell)
2
1
12 reps
RPE 7
-
6
Shoulder Press (Machine)
3
12 reps
RPE 7
7
Light Jog
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Tricep Extension (Cable)
2
1
12 reps
RPE 7
-
5
Lateral Raise (Dumbbell)
2
1
12 reps
RPE 7
-
6
Shoulder Press (Machine)
3
12 reps
RPE 7
7
Light Jog
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Tricep Extension (Cable)
2
1
12 reps
RPE 7
-
5
Lateral Raise (Dumbbell)
2
1
12 reps
RPE 7
-
6
Shoulder Press (Machine)
3
12 reps
RPE 7
7
Light Jog
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Tricep Extension (Cable)
2
1
12 reps
RPE 7
-
5
Lateral Raise (Dumbbell)
2
1
12 reps
RPE 7
-
6
Shoulder Press (Machine)
3
12 reps
RPE 7
7
Light Jog
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Tricep Extension (Cable)
2
1
12 reps
RPE 7
-
5
Lateral Raise (Dumbbell)
2
1
12 reps
RPE 7
-
6
Shoulder Press (Machine)
3
12 reps
RPE 7
7
Light Jog
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Tricep Extension (Cable)
2
1
12 reps
RPE 7
-
5
Lateral Raise (Dumbbell)
2
1
12 reps
RPE 7
-
6
Shoulder Press (Machine)
3
12 reps
RPE 7
7
Light Jog
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Tricep Extension (Cable)
2
1
12 reps
RPE 7
-
5
Lateral Raise (Dumbbell)
2
1
12 reps
RPE 7
-
6
Shoulder Press (Machine)
3
12 reps
RPE 7
7
Light Jog
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Tricep Extension (Cable)
2
1
12 reps
RPE 7
-
5
Lateral Raise (Dumbbell)
2
1
12 reps
RPE 7
-
6
Shoulder Press (Machine)
3
12 reps
RPE 7
7
Light Jog
1
15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Skull Crusher
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Skull Crusher
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Skull Crusher
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Skull Crusher
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Skull Crusher
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Skull Crusher
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Skull Crusher
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Skull Crusher
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
5 reps
RPE 7
5
Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Seated Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Swim
1
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
3 Sets
12 Reps
@7
2
Leg Press
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Goblet Squat
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
12 Reps
@7
6
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Light Jog
1 Set
30 mins
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Chest Fly (Cable)
3 Sets
15 Reps
@7
4
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
@7
-
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
@7
-
6
Shoulder Press (Machine)
3 Sets
12 Reps
@7
7
Light Jog
1 Set
15 mins
@6.5
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@7
2
Chin-Up (Assisted)
2 Sets
8 Reps
@7
3
Skull Crusher
3 Sets
8 Reps
@7
4
Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Seated Row (Cable)
3 Sets
-
7
Bicep Curl (Cable)
3 Sets
-
8
Swim
1 Set
-