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2 SPLIT FORÅR / SOMMER 2026

by Louise

Program Description

Building muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 05, 2026 07:08
  • Last Edited
    Apr 05, 2026 07:16
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.9%
Hamstrings
12.8%
Quadriceps
11.5%
Upper Back
10.2%
Lats
9.4%
Abs
8.1%
Biceps
6.3%
Middle Delts
6.3%
Front Delts
5.5%
Lower Back
4.7%
Triceps
4.7%
Rear Delts
3.9%
Adductors
1%
Abductors
0.8%
Forearms
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Sumo Squat
4
10 reps
-
4
Glute Kickback (Cable)
3
14 reps
-
5
Back Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Sumo Squat
4
10 reps
-
4
Glute Kickback (Cable)
3
14 reps
-
5
Back Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Sumo Squat
4
10 reps
-
4
Glute Kickback (Cable)
3
14 reps
-
5
Back Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Sumo Squat
4
10 reps
-
4
Glute Kickback (Cable)
3
14 reps
-
5
Back Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Sumo Squat
4
10 reps
-
4
Glute Kickback (Cable)
3
14 reps
-
5
Back Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Sumo Squat
4
10 reps
-
4
Glute Kickback (Cable)
3
14 reps
-
5
Back Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Sumo Squat
4
10 reps
-
4
Glute Kickback (Cable)
3
14 reps
-
5
Back Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Sumo Squat
4
10 reps
-
4
Glute Kickback (Cable)
3
14 reps
-
5
Back Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Pull-Up (Assisted)
4
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Pull-Up (Assisted)
4
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Pull-Up (Assisted)
4
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Pull-Up (Assisted)
4
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Pull-Up (Assisted)
4
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Pull-Up (Assisted)
4
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Pull-Up (Assisted)
4
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Pull-Up (Assisted)
4
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Sumo Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
14 Reps
14 Reps
14 Reps
-
-
-
5
Back Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
14 Reps
14 Reps
14 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Tricep Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Single Arm Shoulder Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 3
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Hanging Leg Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 4
1
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Seated Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-