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Simple Full Body A/B Split

by Josh H.
1 athletes joined

Program Description

Simple Full Body A/B Split

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 07, 2025 08:20
  • Last Edited
    Jun 18, 2025 09:16

Summary

Unlock your strength with the Simple Full Body A/B Split program, designed for those who want to build muscle and enhance overall fitness in just 8 weeks. Training twice a week, you'll alternate between two dynamic full-body workouts that incorporate foundational lifts like deadlifts and squats, alongside targeted accessory movements to sculpt your physique. Ideal for garage gym enthusiasts, this program focuses on progressive overload to ensure consistent gains while keeping your routine fresh and engaging. Get ready to elevate your training and achieve lasting results!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Seated Overhead Press (Dumbbell)
2
10 reps
-
5
Single Arm DB Row
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Seated Overhead Press (Dumbbell)
2
10 reps
-
5
Single Arm DB Row
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Seated Overhead Press (Dumbbell)
2
10 reps
-
5
Single Arm DB Row
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Seated Overhead Press (Dumbbell)
2
10 reps
-
5
Single Arm DB Row
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Seated Overhead Press (Dumbbell)
2
10 reps
-
5
Single Arm DB Row
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Seated Overhead Press (Dumbbell)
2
10 reps
-
5
Single Arm DB Row
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Seated Overhead Press (Dumbbell)
2
10 reps
-
5
Single Arm DB Row
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Seated Overhead Press (Dumbbell)
2
10 reps
-
5
Single Arm DB Row
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Alternating Dumbbell Curl
2
10 reps
-
3
Seated Overhead Press (Dumbbell)
2
10 reps
-
4
Single Arm DB Row
2
10 reps
-
5
Bench Press (Barbell)
2
8 reps
-
6
Lat Pulldown
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Alternating Dumbbell Curl
2
10 reps
-
3
Seated Overhead Press (Dumbbell)
2
10 reps
-
4
Single Arm DB Row
2
10 reps
-
5
Bench Press (Barbell)
2
8 reps
-
6
Lat Pulldown
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Alternating Dumbbell Curl
2
10 reps
-
3
Seated Overhead Press (Dumbbell)
2
10 reps
-
4
Single Arm DB Row
2
10 reps
-
5
Bench Press (Barbell)
2
8 reps
-
6
Lat Pulldown
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Alternating Dumbbell Curl
2
10 reps
-
3
Seated Overhead Press (Dumbbell)
2
10 reps
-
4
Single Arm DB Row
2
10 reps
-
5
Bench Press (Barbell)
2
8 reps
-
6
Lat Pulldown
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Alternating Dumbbell Curl
2
10 reps
-
3
Seated Overhead Press (Dumbbell)
2
10 reps
-
4
Single Arm DB Row
2
10 reps
-
5
Bench Press (Barbell)
2
8 reps
-
6
Lat Pulldown
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Alternating Dumbbell Curl
2
10 reps
-
3
Seated Overhead Press (Dumbbell)
2
10 reps
-
4
Single Arm DB Row
2
10 reps
-
5
Bench Press (Barbell)
2
8 reps
-
6
Lat Pulldown
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Alternating Dumbbell Curl
2
10 reps
-
3
Seated Overhead Press (Dumbbell)
2
10 reps
-
4
Single Arm DB Row
2
10 reps
-
5
Bench Press (Barbell)
2
8 reps
-
6
Lat Pulldown
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Alternating Dumbbell Curl
2
10 reps
-
3
Seated Overhead Press (Dumbbell)
2
10 reps
-
4
Single Arm DB Row
2
10 reps
-
5
Bench Press (Barbell)
2
8 reps
-
6
Lat Pulldown
2
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
5 Reps
-
2
Bench Press (Barbell)
2 Sets
8 Reps
-
3
Lat Pulldown
2 Sets
10 Reps
-
4
Seated Overhead Press (Dumbbell)
2 Sets
10 Reps
-
5
Single Arm DB Row
2 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
8 Reps
-
2
Alternating Dumbbell Curl
2 Sets
10 Reps
-
3
Seated Overhead Press (Dumbbell)
2 Sets
10 Reps
-
4
Single Arm DB Row
2 Sets
10 Reps
-
5
Bench Press (Barbell)
2 Sets
8 Reps
-
6
Lat Pulldown
2 Sets
10 Reps
-