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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!
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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