logo
BoostcampPNG

Stoney’s A/P Split 🦂

by Stoney Liftz

Program Description

This is a 4 day split to cover all your muscles! It includes a 2 on, 1 off, 2 on, 2 off, repeat schedule

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 19, 2025 09:18
  • Last Edited
    Aug 21, 2025 09:59
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Press (Smith Machine)
2
-
2
Serratus Press (Smith Machine)
2
-
3
Upper Pec Fly
2
-
4
Tricep Pushdown
2
-
5
Overhead Tricep Extension (Dumbbell)
2
-
6
Pullover (Dumbbell)
1
-
7
Ab Crunch
1
-
8
Oblique Bend
2
-
9
Lateral Raise (Cable)
2
-
10
Shoulder Press (Smith Machine)
1
-
11
Leg Extension
2
-
12
Leg Press
1
-
13
Adductor Squeeze
2
-
14
Tibia Raise
1
-
15
Neck Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Smith Machine)
1
-
2
Hip Abduction
2
-
3
Bicep Curl (Dumbbell)
2
-
4
Reverse Curl (Cable)
2
-
5
Supination
2
-
6
Wrist Curl (Cable)
2
-
7
Frontal Lat Pulldown
1
-
8
Sagittal Lat Pullover
2
-
9
Upper Back Row (Smith Machine)
1
-
10
Shrug (Smith Machine)
1
-
11
Seated Leg Curl
1
-
12
Lying Leg Curl
1
-
13
SLDL (Hyperextension)
1
-
14
Calf Raise (Leg Press)
2
-
15
Head Lift
1
-
Week 1
1 / 6 Weeks
Day 2
1
Hip Thrust (Smith Machine)
1 Set
-
2
Hip Abduction
2 Sets
-
3
Bicep Curl (Dumbbell)
2 Sets
-
4
Reverse Curl (Cable)
2 Sets
-
5
Supination
2 Sets
-
6
Wrist Curl (Cable)
2 Sets
-
7
Frontal Lat Pulldown
1 Set
-
8
Sagittal Lat Pullover
2 Sets
-
9
Upper Back Row (Smith Machine)
1 Set
-
10
Shrug (Smith Machine)
1 Set
-
11
Seated Leg Curl
1 Set
-
12
Lying Leg Curl
1 Set
-
13
SLDL (Hyperextension)
1 Set
-
14
Calf Raise (Leg Press)
2 Sets
-
15
Head Lift
1 Set
-
Day 1
1
Pec Press (Smith Machine)
2 Sets
-
2
Serratus Press (Smith Machine)
2 Sets
-
3
Upper Pec Fly
2 Sets
-
4
Tricep Pushdown
2 Sets
-
5
Overhead Tricep Extension (Dumbbell)
2 Sets
-
6
Pullover (Dumbbell)
1 Set
-
7
Ab Crunch
1 Set
-
8
Oblique Bend
2 Sets
-
9
Lateral Raise (Cable)
2 Sets
-
10
Shoulder Press (Smith Machine)
1 Set
-
11
Leg Extension
2 Sets
-
12
Leg Press
1 Set
-
13
Adductor Squeeze
2 Sets
-
14
Tibia Raise
1 Set
-
15
Neck Curl (Dumbbell)
1 Set
-
Day 3
1
Pec Press (Smith Machine)
2 Sets
-
2
Serratus Press (Smith Machine)
2 Sets
-
3
Upper Pec Fly
2 Sets
-
4
Tricep Pushdown
2 Sets
-
5
Overhead Tricep Extension (Dumbbell)
2 Sets
-
6
Pullover (Dumbbell)
1 Set
-
7
Ab Crunch
1 Set
-
8
Oblique Bend
2 Sets
-
9
Lateral Raise (Cable)
2 Sets
-
10
Shoulder Press (Smith Machine)
1 Set
-
11
Leg Extension
2 Sets
-
12
Leg Press
1 Set
-
13
Adductor Squeeze
2 Sets
-
14
Tibia Raise
1 Set
-
15
Neck Curl (Dumbbell)
1 Set
-
Day 4
1
Hip Thrust (Smith Machine)
1 Set
-
2
Hip Abduction
2 Sets
-
3
Bicep Curl (Dumbbell)
2 Sets
-
4
Reverse Curl (Cable)
2 Sets
-
5
Supination
2 Sets
-
6
Wrist Curl (Cable)
2 Sets
-
7
Frontal Lat Pulldown
1 Set
-
8
Sagittal Lat Pullover
2 Sets
-
9
Upper Back Row (Smith Machine)
1 Set
-
10
Shrug (Smith Machine)
1 Set
-
11
Seated Leg Curl
1 Set
-
12
Lying Leg Curl
1 Set
-
13
SLDL (Hyperextension)
1 Set
-
14
Calf Raise (Leg Press)
2 Sets
-
15
Head Lift
1 Set
-