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SPLIT BUSTER WOLF

by Bryan Caldwell
2 athletes joined
5.0
(1 rating)

Program Description

Modified SPLIT WORKOUT Build muscle and lose fat with this 6 day workout routine. Crush the gym throughout the work week & enjoy your weekends off with this workout split. Link to Workout: https://www.muscleandstrength.com

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 18, 2024 02:26
  • Last Edited
    Feb 04, 2025 03:24
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Barbell)
4
-
4
Shoulder Press (Machine)
4
-
5
Overhead Extension (Dumbbell)
4
-
6
Tricep Rope Push Down (Cable)
4
-
7
Lateral Raise (Cable)
4
-
8
Cable Crunch
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Decline Bench Press (Barbell)
4
-
4
Overhead Extension (Dumbbell)
4
-
5
Chest Fly (Dumbbell)
1
-
6
Seated Overhead Press (Dumbbell)
4
-
7
Cable Crunch
4
-
8
Dip (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Decline Bench Press (Barbell)
4
-
4
Overhead Extension (Dumbbell)
4
-
5
Chest Fly (Dumbbell)
1
-
6
Seated Overhead Press (Dumbbell)
4
-
7
Cable Crunch
4
-
8
Dip (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Decline Bench Press (Barbell)
4
-
4
Overhead Extension (Dumbbell)
4
-
5
Chest Fly (Dumbbell)
1
-
6
Seated Overhead Press (Dumbbell)
4
-
7
Cable Crunch
4
-
8
Dip (Bodyweight)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Rear Delt Fly (Cable)
4
-
6
Dumbbell Row
4
-
7
Reverse Bicep Curl (EZ Bar)
4
-
8
Preacher Curl (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Rear Delt Fly (Cable)
4
-
6
Dumbbell Row
4
-
7
Reverse Bicep Curl (EZ Bar)
4
-
8
Preacher Curl (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Rear Delt Fly (Cable)
4
-
6
Dumbbell Row
4
-
7
Reverse Bicep Curl (EZ Bar)
4
-
8
Preacher Curl (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Rear Delt Fly (Cable)
4
-
6
Dumbbell Row
4
-
7
Reverse Bicep Curl (EZ Bar)
4
-
8
Preacher Curl (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
4
-
4
Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
6
Leg Curl
4
-
7
Walking Lunge
4
-
8
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
4
-
4
Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
6
Leg Curl
4
-
7
Walking Lunge
4
-
8
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
4
-
4
Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
6
Leg Curl
4
-
7
Walking Lunge
4
-
8
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
4
-
4
Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
6
Leg Curl
4
-
7
Walking Lunge
4
-
8
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
4
-
1B
Lateral Raise (Dumbbell)
4
-
1C
Rear Delt Fly (Dumbbell)
4
-
2
Chest Fly (Machine)
4
-
3
Tricep Pushdown (Cable)
4
-
4
Skull Crusher
4
-
5
Chest Press (Machine)
4
-
6
Incline Chest Press (Machine)
4
-
7
Sit Up
4
-
8
Russian Twist
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
4
-
1B
Lateral Raise (Dumbbell)
4
-
1C
Rear Delt Fly (Dumbbell)
4
-
2
Chest Fly (Machine)
4
-
3
Tricep Pushdown (Cable)
4
-
4
Skull Crusher
4
-
5
Chest Press (Machine)
4
-
6
Incline Chest Press (Machine)
4
-
7
Sit Up
4
-
8
Russian Twist
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
4
-
1B
Lateral Raise (Dumbbell)
4
-
1C
Rear Delt Fly (Dumbbell)
4
-
2
Chest Fly (Machine)
4
-
3
Tricep Pushdown (Cable)
4
-
4
Skull Crusher
4
-
5
Chest Press (Machine)
4
-
6
Incline Chest Press (Machine)
4
-
7
Sit Up
4
-
8
Russian Twist
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
4
-
1B
Lateral Raise (Dumbbell)
4
-
1C
Rear Delt Fly (Dumbbell)
4
-
2
Chest Fly (Machine)
4
-
3
Tricep Pushdown (Cable)
4
-
4
Skull Crusher
4
-
5
Chest Press (Machine)
4
-
6
Incline Chest Press (Machine)
4
-
7
Sit Up
4
-
8
Russian Twist
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Lat Pulldown (Close Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
4
-
5
Bicep Curl (Dumbbell)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Bicep Curl (EZ Bar)
4
-
8
Hammer Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Lat Pulldown (Close Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
4
-
5
Bicep Curl (Dumbbell)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Bicep Curl (EZ Bar)
4
-
8
Hammer Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Lat Pulldown (Close Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
4
-
5
Bicep Curl (Dumbbell)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Bicep Curl (EZ Bar)
4
-
8
Hammer Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Lat Pulldown (Close Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
4
-
5
Bicep Curl (Dumbbell)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Bicep Curl (EZ Bar)
4
-
8
Hammer Curl (Cable)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Thrust (Machine)
4
-
3A
Kettlebell Swing
4
-
3B
Goblet Squat
4
-
4
Lunge (Kettlebell)
4
-
5
Hip Adductor (Machine)
4
-
6
Hip Abductor (Machine)
4
-
7
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
-
2A
Kettlebell Swing
1
-
2B
Goblet Squat
1
-
3
Lunge (Kettlebell)
4
-
4
Med Ball Slam
4
-
5
Pull-Up (Bodyweight)
4
-
6
Hip Adductor (Machine)
4
-
7
Hip Abductor (Machine)
4
-
8
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
-
2A
Kettlebell Swing
1
-
2B
Goblet Squat
1
-
3
Lunge (Kettlebell)
4
-
4
Med Ball Slam
4
-
5
Pull-Up (Bodyweight)
4
-
6
Hip Adductor (Machine)
4
-
7
Hip Abductor (Machine)
4
-
8
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
-
2A
Kettlebell Swing
1
-
2B
Goblet Squat
1
-
3
Lunge (Kettlebell)
4
-
4
Med Ball Slam
4
-
5
Pull-Up (Bodyweight)
4
-
6
Hip Adductor (Machine)
4
-
7
Hip Abductor (Machine)
4
-
8
Standing Calf Raise
4
-
Week 1
1 / 4 Weeks
Day 4
1A
Front Raise
4 Sets
-
1B
Lateral Raise (Dumbbell)
4 Sets
-
1C
Rear Delt Fly (Dumbbell)
4 Sets
-
2
Chest Fly (Machine)
4 Sets
-
3
Tricep Pushdown (Cable)
4 Sets
-
4
Skull Crusher
4 Sets
-
5
Chest Press (Machine)
4 Sets
-
6
Incline Chest Press (Machine)
4 Sets
-
7
Sit Up
4 Sets
-
8
Russian Twist
4 Sets
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
-
2
Lat Pulldown
4 Sets
-
3
Seated Row (Cable)
4 Sets
-
4
Face Pull
4 Sets
-
5
Rear Delt Fly (Cable)
4 Sets
-
6
Dumbbell Row
4 Sets
-
7
Reverse Bicep Curl (EZ Bar)
4 Sets
-
8
Preacher Curl (Barbell)
4 Sets
-
Day 5
1
Wide Grip Pull-Up
4 Sets
-
2
Lat Pulldown (Close Grip)
4 Sets
-
3
Barbell Row
4 Sets
-
4
Single Arm Iso Row
4 Sets
-
5
Bicep Curl (Dumbbell)
4 Sets
-
6
Incline Curl (Dumbbell)
4 Sets
-
7
Bicep Curl (EZ Bar)
4 Sets
-
8
Hammer Curl (Cable)
4 Sets
-
Day 3
1
Squat (Barbell)
4 Sets
-
2
Romanian Deadlift (Barbell)
4 Sets
-
3
Hip Thrust (Barbell)
4 Sets
-
4
Leg Press
4 Sets
-
5
Calf Raise (Leg Press)
4 Sets
-
6
Leg Curl
4 Sets
-
7
Walking Lunge
4 Sets
-
8
Hanging Leg Raise
4 Sets
-
Day 6
1
Leg Press (45 Degrees)
4 Sets
-
2
Hip Thrust (Machine)
4 Sets
-
3A
Kettlebell Swing
4 Sets
-
3B
Goblet Squat
4 Sets
-
4
Lunge (Kettlebell)
4 Sets
-
5
Hip Adductor (Machine)
4 Sets
-
6
Hip Abductor (Machine)
4 Sets
-
7
Standing Calf Raise
4 Sets
-
Day 1
1
Bench Press (Barbell)
4 Sets
-
2
Decline Bench Press (Barbell)
4 Sets
-
3
Incline Bench Press (Barbell)
4 Sets
-
4
Shoulder Press (Machine)
4 Sets
-
5
Overhead Extension (Dumbbell)
4 Sets
-
6
Tricep Rope Push Down (Cable)
4 Sets
-
7
Lateral Raise (Cable)
4 Sets
-
8
Cable Crunch
4 Sets
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Bryan CaldwellAge 43, Man
8 months ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
A change here to change there pretty good