Triptychs’ Big Split

by Weston V.

Program Description

Focused on hypertrophy and strength gains over time, with planned deload weeks at 8 & 16. It leverages a push/pull design for strength and rotates muscle groups in an upper/lower split for hypertrophy inside one week. Requires at least 5 days a week in the gym.

Program Overview

Level
Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
16 weeks
Time Per Workout
60 minutes
Created
Oct 31, 2024 12:10
Last Edited
Nov 07, 2024 01:08

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ON THE BOOSTCAMP APP FOR FREE

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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

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

Day 1

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Dip (Assisted)

Day 1

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 2

Pull-Up (Bodyweight)

AMRAP

Lat Pulldown (Neutral Grip)

Straight Arm Pulldown

Dumbbell Row

Incline Hammer Curl

Bayesian Curl

Day 2

Pull-Up (Bodyweight)

AMRAP

Meadow Row

Seated Wide-Grip Row (Cable)

Face Pull

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Day 2

Pull-Up (Bodyweight)

AMRAP

Dumbbell Row

Lat Pulldown (Single Arm)

Straight Arm Pulldown

Incline Hammer Curl

Bayesian Curl

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Kelso Shrug

Upright Row (Barbell)

Seated Row (Cable)

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Day 2

Pull-Up (Bodyweight)

AMRAP

Lat Pulldown (Neutral Grip)

Straight Arm Pulldown

Dumbbell Row

Incline Hammer Curl

Bayesian Curl

Day 2

Pull-Up (Bodyweight)

AMRAP

Meadow Row

Seated Wide-Grip Row (Cable)

Face Pull

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Day 2

Pull-Up (Bodyweight)

AMRAP

Dumbbell Row

Lat Pulldown (Single Arm)

Straight Arm Pulldown

Incline Hammer Curl

Bayesian Curl

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Kelso Shrug

Upright Row (Barbell)

Seated Row (Cable)

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Day 2

Pull-Up (Bodyweight)

AMRAP

Lat Pulldown (Neutral Grip)

Face Pull

Bent Over Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Lat Pulldown (Neutral Grip)

Straight Arm Pulldown

Dumbbell Row

Incline Hammer Curl

Bayesian Curl

Day 2

Pull-Up (Bodyweight)

AMRAP

Meadow Row

Seated Wide-Grip Row (Cable)

Face Pull

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Day 2

Pull-Up (Bodyweight)

AMRAP

Dumbbell Row

Lat Pulldown (Single Arm)

Straight Arm Pulldown

Incline Hammer Curl

Bayesian Curl

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Kelso Shrug

Upright Row (Barbell)

Seated Row (Cable)

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Day 2

Pull-Up (Bodyweight)

AMRAP

Lat Pulldown (Neutral Grip)

Straight Arm Pulldown

Dumbbell Row

Incline Hammer Curl

Bayesian Curl

Day 2

Pull-Up (Bodyweight)

AMRAP

Meadow Row

Seated Wide-Grip Row (Cable)

Face Pull

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Day 2

Pull-Up (Bodyweight)

AMRAP

Dumbbell Row

Lat Pulldown (Single Arm)

Straight Arm Pulldown

Incline Hammer Curl

Bayesian Curl

Day 3

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Leg Curl

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Leg Curl

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Leg Curl

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Leg Curl

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Hack Squat

Leg Extension

Romanian Deadlift (Dumbbell)

Leg Curl

Abs Crunch (Bodyweight)

AMRAP

Day 3

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Leg Curl

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Leg Curl

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Leg Curl

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 4

Chin-Up (Bodyweight)

AMRAP

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Day 4

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Cable)

Partial Lateral Raise (Cable)

Reverse Grip Cable Press

Landmine Press

Rear Delt Fly (Dumbbell)

Landmine Twist

AMRAP

Day 4

Chin-Up (Bodyweight)

AMRAP

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Day 4

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Cable)

Partial Lateral Raise (Cable)

Reverse Grip Cable Press

Landmine Press

Rear Delt Fly (Dumbbell)

Landmine Twist

AMRAP

Day 4

Chin-Up (Bodyweight)

AMRAP

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Day 4

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Cable)

Partial Lateral Raise (Cable)

Reverse Grip Cable Press

Landmine Press

Rear Delt Fly (Dumbbell)

Landmine Twist

AMRAP

Day 4

Chin-Up (Bodyweight)

AMRAP

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Day 4

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Cable)

Partial Lateral Raise (Cable)

Reverse Grip Cable Press

Landmine Press

Rear Delt Fly (Dumbbell)

Landmine Twist

AMRAP

Day 4

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Dumbbell)

Front Raise

Single Arm Rear Delt Cable Fly

Military Press (Barbell)

Day 4

Chin-Up (Bodyweight)

AMRAP

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Day 4

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Cable)

Partial Lateral Raise (Cable)

Reverse Grip Cable Press

Landmine Press

Rear Delt Fly (Dumbbell)

Landmine Twist

AMRAP

Day 4

Chin-Up (Bodyweight)

AMRAP

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Day 4

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Cable)

Partial Lateral Raise (Cable)

Reverse Grip Cable Press

Landmine Press

Rear Delt Fly (Dumbbell)

Landmine Twist

AMRAP

Day 4

Chin-Up (Bodyweight)

AMRAP

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Day 4

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Cable)

Partial Lateral Raise (Cable)

Reverse Grip Cable Press

Landmine Press

Rear Delt Fly (Dumbbell)

Landmine Twist

AMRAP

Day 4

Chin-Up (Bodyweight)

AMRAP

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Day 5

Bicep Curl (EZ Bar)

Hammer Preacher Curl

Bayesian Curl

Tricep Pushdown (Cable)

Tricep Kickback

Day 5

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Incline Hammer Curl

Reverse Bicep Curl (EZ Bar)

Day 5

Bicep Curl (Cable)

Drag Curl

AMRAP

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl (Cable)

Tricep Kickback

Day 5

Bench Press (Close Grip)

Single Arm Pushdown

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Hammer Curl

Concentration Curl

Day 5

Bicep Curl (EZ Bar)

Hammer Preacher Curl

Bayesian Curl

Tricep Pushdown (Cable)

Tricep Kickback

Day 5

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Incline Hammer Curl

Reverse Bicep Curl (EZ Bar)

Day 5

Bicep Curl (Cable)

Drag Curl

AMRAP

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl (Cable)

Tricep Kickback

Day 5

Bench Press (Close Grip)

Single Arm Pushdown

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Hammer Curl

Concentration Curl

Day 5

Bicep Curl (Barbell)

Hammer Curl (Cable)

Bench Press (Close Grip)

Tricep Extension (Dumbbell)

Day 5

Bicep Curl (EZ Bar)

Hammer Preacher Curl

Bayesian Curl

Tricep Pushdown (Cable)

Tricep Kickback

Day 5

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Incline Hammer Curl

Reverse Bicep Curl (EZ Bar)

Day 5

Bicep Curl (Cable)

Drag Curl

AMRAP

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl (Cable)

Tricep Kickback

Day 5

Bench Press (Close Grip)

Single Arm Pushdown

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Hammer Curl

Concentration Curl

Day 5

Bicep Curl (EZ Bar)

Hammer Preacher Curl

Bayesian Curl

Tricep Pushdown (Cable)

Tricep Kickback

Day 5

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Incline Hammer Curl

Reverse Bicep Curl (EZ Bar)

Day 5

Bicep Curl (Cable)

Drag Curl

AMRAP

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl (Cable)

Tricep Kickback

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Hack Squat

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Leg Curl

Calf Raise (Leg Press)

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Hack Squat

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Leg Curl

Calf Raise (Leg Press)

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Hack Squat

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Leg Curl

Calf Raise (Leg Press)

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Hack Squat

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Leg Curl

Calf Raise (Leg Press)

Hanging Leg Raise

AMRAP

Day 1

Incline Bench Press (Barbell)

4 Sets

Chest Fly (Cable)

3 Sets

Bench Press (Dumbbell)

3 Sets

Overhead Tricep Extension (Cable)

3 Sets

Single Arm Tricep Extension (Cable)

3 Sets

Day 2

Pull-Up (Bodyweight)

2 Sets

AMRAP

Lat Pulldown (Neutral Grip)

4 Sets

Straight Arm Pulldown

3 Sets

Dumbbell Row

3 Sets

Incline Hammer Curl

3 Sets

Bayesian Curl

3 Sets

Day 3

Romanian Deadlift (Barbell)

4 Sets

Leg Curl

3 Sets

Bulgarian Split Squat (Dumbbell)

3 Sets

Calf Raise (Leg Press)

3 Sets

Single-Leg Leg Extension

3 Sets

Leg Extension

3 Sets

Day 4

Chin-Up (Bodyweight)

2 Sets

AMRAP

Seated Shoulder Press (Dumbbell)

4 Sets

Lateral Raise (Cable)

3 Sets

Reverse Grip Cable Press

3 Sets

Single Arm Rear Delt Cable Fly

3 Sets

Cable Crunch

3 Sets

Day 5

Bicep Curl (EZ Bar)

4 Sets

Hammer Preacher Curl

3 Sets

Bayesian Curl

3 Sets

Tricep Pushdown (Cable)

4 Sets

Tricep Kickback

3 Sets

Day 6

Single-Leg Leg Extension

4 Sets

Leg Extension

4 Sets

Leg Press (45 Degrees)

3 Sets

Hack Squat

3 Sets

Leg Curl

3 Sets

Standing Calf Raise

3 Sets

Hanging Leg Raise

2 Sets

AMRAP