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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
    Nov 01, 2025 05:16

Summary

Unleash your potential with the Sussy Workout Split, a dynamic 1-week program designed for serious lifters. Comprising five intense training days, this split focuses on building strength and muscle across all major muscle groups. Each session includes targeted exercises like weighted dips, pull-ups, and leg extensions, ensuring a comprehensive approach to your fitness goals. With a full gym required, you'll have access to the equipment needed to push your limits and achieve impressive results. Get ready to elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Biceps
10.7%
Forearms
9.2%
Front Delts
8.8%
Middle Delts
7.7%
Chest
7.3%
Upper Back
6.9%
Lats
6.9%
Lower Back
4.6%
Quadriceps
3.8%
Adductors
3.8%
Hamstrings
3.8%
Glutes
3.8%
Calves
3.8%
Abs
3.8%
Rear Delts
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
-
2
Lateral Raise (Cable)
2
-
-
3
Incline Bench Press (Dumbbell)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
-
5
Tricep Pushdown (Cable)
2
-
-
6
Plank (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
-
2
T-Bar Row
2
-
3
Bicep Curl (Cable)
2
-
-
4
Wrist Curls
2
-
-
5
Reverse Wrist Curl (Dumbbell)
2
-
-
6
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
-
2
Leg Extension
2
-
-
3
Hip Adductor (Machine)
2
-
-
4
Hamstring Curl
2
-
-
5
Seated Calf Raise
2
-
-
6
Back Extension (Weighted)
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
-
2
Lateral Raise (Cable)
2
-
-
3
Incline Bench Press (Dumbbell)
2
-
4
Pull-Up (Weighted)
2
-
-
5
T-Bar Row
2
-
-
6
Seated Shoulder Press (Dumbbell)
2
-
-
7
Tricep Pushdown (Cable)
2
-
-
8
Plank (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Bicep Curl (Cable)
2
-
-
3
Hip Adductor (Machine)
2
-
-
4
Hamstring Curl
2
-
-
5
Seated Calf Raise
2
-
-
6
Back Extension (Weighted)
2
-
-
7
Wrist Curls
2
-
-
8
Reverse Wrist Curl (Dumbbell)
2
-
-
9
Hammer Curl (Dumbbell)
2
-
Week 1
1 / 1 Weeks
Day 3
1
Dip (Weighted)
2 Sets
-
-
2
Leg Extension
2 Sets
-
-
3
Hip Adductor (Machine)
2 Sets
-
-
4
Hamstring Curl
2 Sets
-
-
5
Seated Calf Raise
2 Sets
-
-
6
Back Extension (Weighted)
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
Seated Calf Raise
2 Sets
-
-
6
Back Extension (Weighted)
2 Sets
-
-
7
Wrist Curls
2 Sets
-
-
8
Reverse Wrist Curl (Dumbbell)
2 Sets
-
-
9
Hammer Curl (Dumbbell)
2 Sets
-
Day 1
1
Dip (Weighted)
2 Sets
-
-
2
Lateral Raise (Cable)
2 Sets
-
-
3
Incline Bench Press (Dumbbell)
2 Sets
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
-
-
5
Tricep Pushdown (Cable)
2 Sets
-
-
6
Plank (Weighted)
2 Sets
-
Day 2
1
Pull-Up (Weighted)
2 Sets
-
-
2
T-Bar Row
2 Sets
-
3
Bicep Curl (Cable)
2 Sets
-
-
4
Wrist Curls
2 Sets
-
-
5
Reverse Wrist Curl (Dumbbell)
2 Sets
-
-
6
Hammer Curl (Dumbbell)
2 Sets
-
Day 4
1
Dip (Weighted)
2 Sets
-
-
2
Lateral Raise (Cable)
2 Sets
-
-
3
Incline Bench Press (Dumbbell)
2 Sets
-
4
Pull-Up (Weighted)
2 Sets
-
-
5
T-Bar Row
2 Sets
-
-
6
Seated Shoulder Press (Dumbbell)
2 Sets
-
-
7
Tricep Pushdown (Cable)
2 Sets
-
-
8
Plank (Weighted)
2 Sets
-