logo
BoostcampPNG

Temporary Full Body Split

by Max V.
1 athletes joined

Program Description

Condense time in the gym while on vacation while still pushing yourself! Frequency is high for most muscles on this program, but only three days a week to minimize time in the gym. This program is only meant to be a temporary place holder while on a trip/vacation. If you want a more holistic full body program. I may make one in the future!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 08, 2024 12:07
  • Last Edited
    Jun 18, 2025 09:37

Summary

Unlock your full potential with the Temporary Full Body Split program, designed for those ready to elevate their training over the next 4 weeks. Comprising three focused sessions each week, this program incorporates a variety of exercises targeting all major muscle groups, ensuring balanced development and strength gains. With a mix of compound and isolation movements, you'll build muscle while improving your overall fitness. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
12.1%
Triceps
11.4%
Front Delts
10.7%
Upper Back
9.9%
Biceps
8.6%
Abs
8.3%
Hamstrings
6.8%
Neck
6.6%
Quadriceps
5.9%
Rear Delts
4.6%
Glutes
3.7%
Chest
3.5%
Lower Back
3.3%
Lats
3.3%
Forearms
1.3%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5 reps
6 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
6
Neck Flexion
3
20 reps
RPE 9.5
7
Abs Crunch (Machine)
3
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5 reps
6 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
6
Neck Flexion
3
20 reps
RPE 9.5
7
Abs Crunch (Machine)
3
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5 reps
6 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
6
Neck Flexion
3
20 reps
RPE 9.5
7
Abs Crunch (Machine)
3
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5 reps
6 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
6
Neck Flexion
3
20 reps
RPE 9.5
7
Abs Crunch (Machine)
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
RPE 9.5
2
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Pull-Up (Weighted)
3
6 reps
RPE 9.5
4
Neck Flexion
3
20 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9.5
6
Rear Delt Row
3
12 reps
RPE 9.5
7
Upright Row (Barbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
RPE 9.5
2
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Pull-Up (Weighted)
3
6 reps
RPE 9.5
4
Neck Flexion
3
20 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9.5
6
Rear Delt Row
3
12 reps
RPE 9.5
7
Upright Row (Barbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
RPE 9.5
2
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Pull-Up (Weighted)
3
6 reps
RPE 9.5
4
Neck Flexion
3
20 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9.5
6
Rear Delt Row
3
12 reps
RPE 9.5
7
Upright Row (Barbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
RPE 9.5
2
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Pull-Up (Weighted)
3
6 reps
RPE 9.5
4
Neck Flexion
3
20 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9.5
6
Rear Delt Row
3
12 reps
RPE 9.5
7
Upright Row (Barbell)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6 reps
RPE 9.5
2
Shrug (Dumbbell)
3
10 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
4
Tricep Extension (Machine)
3
8 reps
RPE 9.5
5
Lateral Raise (Cable)
3
12 reps
RPE 9.5
6
Hamstring Curl
3
12 reps
RPE 9.5
7
Hanging Leg Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6 reps
RPE 9.5
2
Shrug (Dumbbell)
3
10 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
4
Tricep Extension (Machine)
3
8 reps
RPE 9.5
5
Lateral Raise (Cable)
3
12 reps
RPE 9.5
6
Hamstring Curl
3
12 reps
RPE 9.5
7
Hanging Leg Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6 reps
RPE 9.5
2
Shrug (Dumbbell)
3
10 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
4
Tricep Extension (Machine)
3
8 reps
RPE 9.5
5
Lateral Raise (Cable)
3
12 reps
RPE 9.5
6
Hamstring Curl
3
12 reps
RPE 9.5
7
Hanging Leg Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6 reps
RPE 9.5
2
Shrug (Dumbbell)
3
10 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
4
Tricep Extension (Machine)
3
8 reps
RPE 9.5
5
Lateral Raise (Cable)
3
12 reps
RPE 9.5
6
Hamstring Curl
3
12 reps
RPE 9.5
7
Hanging Leg Raise
3
12 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 3
1
Dip (Weighted)
2 Sets
6 Reps
@9.5
2
Shrug (Dumbbell)
3 Sets
10 Reps
@9.5
3
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@9.5
4
Tricep Extension (Machine)
3 Sets
8 Reps
@9.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9.5
6
Hamstring Curl
3 Sets
12 Reps
@9.5
7
Hanging Leg Raise
3 Sets
12 Reps
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
5 Reps
6 Reps
@9.5
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9.5
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5
6
Neck Flexion
3 Sets
20 Reps
@9.5
7
Abs Crunch (Machine)
3 Sets
20 Reps
@9.5
Day 2
1
Hack Squat
2 Sets
8 Reps
@9.5
2
Overhead Press (Barbell)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
3
Pull-Up (Weighted)
3 Sets
6 Reps
@9.5
4
Neck Flexion
3 Sets
20 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9.5
6
Rear Delt Row
3 Sets
12 Reps
@9.5
7
Upright Row (Barbell)
3 Sets
8 Reps
@9.5