Workout Split
Transform your physique inTransform your physique in just 12 weeks with a sculpting split that builds strength and confidence—perfect for every level of lifter.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 1 | 0 reps | @8 |
| 2 | Wide Grip Lat Pulldown | 1 | 0 reps | @9 |
| 1 | 0 reps | @10 | ||
| 3 | Seated Wide-Grip Row (Cable) | 1 | 0 reps | @9 |
| 1 | 0 reps | @10 | ||
| 4 | Standing Pullover (Cable) | 1 | 0 reps | @9 |
| 1 | 0 reps | @10 | ||
| 5 | Tricep Rope Push Down (Cable) | 1 | 0 reps | @9 |
| 1 | 0 reps | @10 | ||
| 6 | Dip (Bodyweight) | 1 | 0 reps | @9 |
| 1 | 0 reps | @10 | ||
| 7 | Skull Crusher (Barbell) | 1 | 0 reps | @9 |
| 1 | 0 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 0 reps | @7 |
| 1 | 0 reps | @9 | ||
| 1 | 0 reps | @9.5 | ||
| 2 | Seated Hamstring Curl | 1 | 0 reps | @9 |
| 1 | 0 reps | @10 | ||
| 3 | Leg Extension | 1 | 0 reps | @9 |
| 1 | 0 reps | @10 | ||
| 4 | Single Leg Calf Raise (Bodyweight) | 1 | 0 reps | @8.5 |
| 1 | 0 reps | @9.5 | ||
| 5 | Cable Crunch | 1 | 0 reps | @9 |
| 1 | 0 reps | @9.5 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Chest Fly (Cable) | 2 | 0 reps |
| 4 | V-Handle Tricep Pushdown (Cable) | 2 | 0 reps |
| 5 | Dip (Bodyweight) | 2 | 0 reps |
| 6 | Lateral Raise (Dumbbell) | 2 | 0 reps |
| 7 | Rear Delt Fly (Cable) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wrist Curls | 3 | 0 reps |
| 2 | Reverse Wrist Curl (Barbell) | 2 | 0 reps |
| 3 | Seated Dumbbell Curl | 2 | 0 reps |
| 4 | Preacher Curl (EZ Bar) | 2 | 0 reps |
| 5 | Hammer Curl (Dumbbell) | 2 | 0 reps |
| 6 | Chest Fly (Machine) | 2 | 0 reps |
| 7 | Leg Extension | 2 | 0 reps |
| 8 | Neck Curl | 2 | 0 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Workout Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Workout Split is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Workout Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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