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BoostcampPNG

Working Split

by BRDKILLR
1 athletes joined

Program Description

While in USMC... take 3-4 minutes between each set... For low on time

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 18, 2024 12:11
  • Last Edited
    Nov 18, 2024 01:50
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
6 reps
7 reps
9 reps
87.5%
82.5%
80%
75%
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 8
RPE 7.5
4
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
6 reps
7 reps
9 reps
90%
85%
80%
75%
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 8
RPE 7.5
4
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
6 reps
8 reps
10 reps
90%
85%
80%
75%
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 8
RPE 7.5
4
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
7 reps
9 reps
87.5%
85%
80%
75%
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 8
RPE 7.5
4
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
7 reps
9 reps
90%
85%
80%
77.5%
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 8
RPE 7.5
4
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
7 reps
9 reps
95%
87.5%
80%
75%
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 8
RPE 7.5
4
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Face Pull
2
10-12 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
4
Rear Delt Row
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Face Pull
2
10-12 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
4
Rear Delt Row
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Face Pull
2
10-12 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
4
Rear Delt Row
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Face Pull
2
10-12 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
4
Rear Delt Row
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Face Pull
2
10-12 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
4
Rear Delt Row
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Face Pull
2
10-12 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
4
Rear Delt Row
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 8
2
Good Morning
2
8 reps
RPE 8
3
Leg Extension
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
4
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 8
2
Good Morning
2
8 reps
RPE 8
3
Leg Extension
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
4
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 8
2
Good Morning
2
8 reps
RPE 8
3
Leg Extension
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
4
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 8
2
Good Morning
2
8 reps
RPE 8
3
Leg Extension
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
4
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 8
2
Good Morning
2
8 reps
RPE 8
3
Leg Extension
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
4
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 8
2
Good Morning
2
8 reps
RPE 8
3
Leg Extension
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
4
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Bicep Curl (EZ Bar)
2
1
10 reps
12 reps
RPE 8
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Bicep Curl (EZ Bar)
2
1
10 reps
12 reps
RPE 8
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Bicep Curl (EZ Bar)
2
1
10 reps
12 reps
RPE 8
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Bicep Curl (EZ Bar)
2
1
10 reps
12 reps
RPE 8
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Bicep Curl (EZ Bar)
2
1
10 reps
12 reps
RPE 8
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Bicep Curl (EZ Bar)
2
1
10 reps
12 reps
RPE 8
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4 reps
6 reps
7 reps
9 reps
87.5%
82.5%
80%
75%
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
4
Leg Curl
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4 reps
6 reps
7 reps
9 reps
90%
85%
80%
75%
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
4
Leg Curl
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4 reps
6 reps
8 reps
10 reps
90%
85%
80%
75%
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
4
Leg Curl
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
6 reps
7 reps
9 reps
87.5%
85%
80%
75%
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
4
Leg Curl
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
6 reps
7 reps
9 reps
90%
82.5%
80%
77.5%
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
4
Leg Curl
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2 reps
6 reps
7 reps
9 reps
95%
87.5%
80%
75%
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
4
Leg Curl
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
6 Reps
7 Reps
9 Reps
87.5%
82.5%
80%
75%
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@8
@7.5
4
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@8.5
Day 2
1
Cable Low Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@8
2
Face Pull
2 Sets
10-12 Reps
@8.5
3
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@8.5
4
Rear Delt Row
2 Sets
8-10 Reps
@9
Day 3
1
Leg Press (45 Degrees)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@8
2
Good Morning
2 Sets
8 Reps
@8
3
Leg Extension
2 Sets
1 Set
10-12 Reps
8-10 Reps
@9
@9
4
Leg Curl
2 Sets
1 Set
10-12 Reps
8-10 Reps
@8.5
@9
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
10-12 Reps
@9
@8.5
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@8
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
12 Reps
@8
@7
5
Tricep Pushdown (Cable)
2 Sets
10 Reps
@8
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
6 Reps
7 Reps
9 Reps
87.5%
82.5%
80%
75%
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@8
4
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@8