sussy workout split

by Elias J.

Program Description

do this workout to be the sussiest of them all

Program Overview

Level
Intermediate, Novice, Beginner, Advanced
Goal
Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
120 minutes
Created
Sep 27, 2025 03:30
Last Edited
Sep 30, 2025 05:58

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.7%

Biceps

10.1%

Upper Back

8.8%

Lats

8.2%

Forearms

7.6%

Front Delts

7.3%

Glutes

6.9%

Middle Delts

6.3%

Quadriceps

6.3%

Chest

6%

Hamstrings

5.4%

Lower Back

4.4%

Abs

3.8%

Adductors

3.2%

Calves

3.2%

Rear Delts

0.6%

Abductors

0.3%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Dip (Weighted)

2

-

-

2

Lateral Raise (Cable)

2

-

-

3

Incline Bench Press (Barbell)

2

-

-

4

Seated Shoulder Press (Dumbbell)

2

-

-

5

Tricep Pushdown (Cable)

2

-

-

6

Leg Extension

2

-

-

7

Abs Crunch (Machine)

2

-

-

Day 2

1

Pull-Up (Weighted)

2

-

-

2

Seated Row (Cable)

2

-

-

3

T-Bar Row

2

-

-

4

Bicep Curl (Cable)

2

-

-

5

Wrist Curls

2

-

-

6

Reverse Wrist Curl (Dumbbell)

2

-

-

7

Hammer Curl (Cable)

2

-

-

Day 3

1

Dip (Weighted)

2

-

-

2

Leg Extension

2

-

-

3

Hip Adductor (Machine)

2

-

-

4

Hamstring Curl

2

-

-

5

Hip Thrust (Machine)

2

-

-

6

Seated Calf Raise

2

-

-

7

Back Extension (Weighted)

2

-

-

Day 4

1

Dip (Weighted)

2

-

-

2

Leg Press

2

-

-

3

Lateral Raise (Cable)

2

-

-

4

Incline Bench Press (Barbell)

2

-

-

5

Pull-Up (Weighted)

2

-

-

6

Seated Row (Cable)

2

-

-

7

T-Bar Row

2

-

-

8

Seated Shoulder Press (Dumbbell)

2

-

-

9

Tricep Pushdown (Cable)

2

-

-

10

Abs Crunch (Machine)

2

-

-

Day 5

1

Leg Extension

2

-

-

2

Bicep Curl (Cable)

2

-

-

3

Hip Adductor (Machine)

2

-

-

4

Hamstring Curl

2

-

-

5

Hip Thrust (Machine)

2

-

-

6

Seated Calf Raise

2

-

-

7

Back Extension (Weighted)

2

-

-

8

Wrist Curls

2

-

-

9

Reverse Wrist Curl (Dumbbell)

2

-

-

10

Hammer Curl (Cable)

2

-

-

Day 1

1

Dip (Weighted)

2 Sets

-

-

2

Lateral Raise (Cable)

2 Sets

-

-

3

Incline Bench Press (Barbell)

2 Sets

-

-

4

Seated Shoulder Press (Dumbbell)

2 Sets

-

-

5

Tricep Pushdown (Cable)

2 Sets

-

-

6

Leg Extension

2 Sets

-

-

7

Abs Crunch (Machine)

2 Sets

-

-

Day 2

1

Pull-Up (Weighted)

2 Sets

-

-

2

Seated Row (Cable)

2 Sets

-

-

3

T-Bar Row

2 Sets

-

-

4

Bicep Curl (Cable)

2 Sets

-

-

5

Wrist Curls

2 Sets

-

-

6

Reverse Wrist Curl (Dumbbell)

2 Sets

-

-

7

Hammer Curl (Cable)

2 Sets

-

-

Day 3

1

Dip (Weighted)

2 Sets

-

-

2

Leg Extension

2 Sets

-

-

3

Hip Adductor (Machine)

2 Sets

-

-

4

Hamstring Curl

2 Sets

-

-

5

Hip Thrust (Machine)

2 Sets

-

-

6

Seated Calf Raise

2 Sets

-

-

7

Back Extension (Weighted)

2 Sets

-

-

Day 4

1

Dip (Weighted)

2 Sets

-

-

2

Leg Press

2 Sets

-

-

3

Lateral Raise (Cable)

2 Sets

-

-

4

Incline Bench Press (Barbell)

2 Sets

-

-

5

Pull-Up (Weighted)

2 Sets

-

-

6

Seated Row (Cable)

2 Sets

-

-

7

T-Bar Row

2 Sets

-

-

8

Seated Shoulder Press (Dumbbell)

2 Sets

-

-

9

Tricep Pushdown (Cable)

2 Sets

-

-

10

Abs Crunch (Machine)

2 Sets

-

-

Day 5

1

Leg Extension

2 Sets

-

-

2

Bicep Curl (Cable)

2 Sets

-

-

3

Hip Adductor (Machine)

2 Sets

-

-

4

Hamstring Curl

2 Sets

-

-

5

Hip Thrust (Machine)

2 Sets

-

-

6

Seated Calf Raise

2 Sets

-

-

7

Back Extension (Weighted)

2 Sets

-

-

8

Wrist Curls

2 Sets

-

-

9

Reverse Wrist Curl (Dumbbell)

2 Sets

-

-

10

Hammer Curl (Cable)

2 Sets

-

-