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Whole body split

by Mishanya

Program Description

**Whole Body Split** Embark on an 8-week journey designed to maximize your strength and muscle gains with this comprehensive whole body split program. With 24 sessions packed into just over two months, each workout targets major muscle groups through a variety of compound and isolation exercises, including barbell squats, bench presses, and weighted dips. This program is tailored for all fitness levels, ensuring you build a solid foundation while pushing your limits. Get ready to transform your physique and elevate your performance! Add 2,5 kg to main compounds per week.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 07, 2025 04:23
  • Last Edited
    Dec 07, 2025 04:39
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Biceps
11.5%
Glutes
9.6%
Front Delts
9.6%
Quadriceps
7.7%
Hamstrings
7.7%
Upper Back
7.7%
Lats
7.7%
Chest
7.7%
Lower Back
5.8%
Abs
3.8%
Middle Delts
3.8%
Adductors
1.9%
Rear Delts
1.9%
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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
Squat (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Dip (Weighted)
2
8-10 reps
RPE 8
4
Tricep Extension (Cable)
1
10-12 reps
RPE 8
5
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Pull-Up (Weighted)
2
6-8 reps
RPE 8
3
Reverse Hyperextension
2
10-12 reps
RPE 8
4
Hack Squat
2
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Dip (Weighted)
2
8-10 reps
RPE 8
4
Tricep Extension (Cable)
1
10-12 reps
RPE 8
5
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Pull-Up (Weighted)
2
6-8 reps
RPE 8
3
Reverse Hyperextension
2
10-12 reps
RPE 8
4
Hack Squat
2
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Dip (Weighted)
2
8-10 reps
RPE 8
4
Tricep Extension (Cable)
1
10-12 reps
RPE 8
5
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Pull-Up (Weighted)
2
6-8 reps
RPE 8
3
Reverse Hyperextension
2
10-12 reps
RPE 8
4
Hack Squat
2
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Dip (Weighted)
2
8-10 reps
RPE 8
4
Tricep Extension (Cable)
1
10-12 reps
RPE 8
5
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Pull-Up (Weighted)
2
6-8 reps
RPE 8
3
Reverse Hyperextension
2
10-12 reps
RPE 8
4
Hack Squat
2
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Pull-Up (Weighted)
2
6-8 reps
RPE 8
3
Reverse Hyperextension
2
10-12 reps
RPE 8
4
Hack Squat
2
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Dip (Weighted)
2
8-10 reps
RPE 8
4
Tricep Extension (Cable)
1
10-12 reps
RPE 8
5
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Pull-Up (Weighted)
2
6-8 reps
RPE 8
3
Reverse Hyperextension
2
10-12 reps
RPE 8
4
Hack Squat
2
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Dip (Weighted)
2
8-10 reps
RPE 8
4
Tricep Extension (Cable)
1
10-12 reps
RPE 8
5
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Pull-Up (Weighted)
2
6-8 reps
RPE 8
3
Reverse Hyperextension
2
10-12 reps
RPE 8
4
Hack Squat
2
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Dip (Weighted)
2
8-10 reps
RPE 8
4
Tricep Extension (Cable)
1
10-12 reps
RPE 8
5
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Pull-Up (Weighted)
2
6-8 reps
RPE 8
3
Reverse Hyperextension
2
10-12 reps
RPE 8
4
Hack Squat
2
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Dip (Weighted)
2
8-10 reps
RPE 8
4
Tricep Extension (Cable)
1
10-12 reps
RPE 8
5
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Dip (Weighted)
2
8-10 reps
RPE 8
4
Tricep Extension (Cable)
1
10-12 reps
RPE 8
5
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Pull-Up (Weighted)
2
6-8 reps
RPE 8
3
Reverse Hyperextension
2
10-12 reps
RPE 8
4
Hack Squat
2
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Dip (Weighted)
2
8-10 reps
RPE 8
4
Tricep Extension (Cable)
1
10-12 reps
RPE 8
5
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Pull-Up (Weighted)
2
6-8 reps
RPE 8
3
Reverse Hyperextension
2
10-12 reps
RPE 8
4
Hack Squat
2
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Dip (Weighted)
2
8-10 reps
RPE 8
4
Tricep Extension (Cable)
1
10-12 reps
RPE 8
5
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Pull-Up (Weighted)
2
6-8 reps
RPE 8
3
Reverse Hyperextension
2
10-12 reps
RPE 8
4
Hack Squat
2
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Dip (Weighted)
2
8-10 reps
RPE 8
4
Tricep Extension (Cable)
1
10-12 reps
RPE 8
5
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Pull-Up (Weighted)
2
6-8 reps
RPE 8
3
Reverse Hyperextension
2
10-12 reps
RPE 8
4
Hack Squat
2
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
@8
2
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@8
3
Dip (Weighted)
2 Sets
8-10 Reps
@8
4
Tricep Extension (Cable)
1 Set
10-12 Reps
@8
5
Alternating Dumbbell Curl
2 Sets
10-12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
6-8 Reps
@8
3
Reverse Hyperextension
2 Sets
10-12 Reps
@8
4
Hack Squat
2 Sets
10-12 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@8
6
Alternating Dumbbell Curl
2 Sets
10-12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
6-8 Reps
@8
2
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@8
3
Dip (Weighted)
2 Sets
8-10 Reps
@8
4
Tricep Extension (Cable)
1 Set
10-12 Reps
@8
5
Alternating Dumbbell Curl
2 Sets
10-12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8