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Full Body Split

by Jordan N.
4.0
(1 rating)

Program Description

To gain muscle and size

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 25, 2024 01:08
  • Last Edited
    Jun 18, 2025 12:27

Summary

Transform your physique with the Full Body Split program, an 8-week journey designed for serious lifters ready to maximize their gains. Committing just four days a week, you'll tackle targeted workouts focusing on major muscle groups, ensuring balanced strength development and muscle growth. With a variety of exercises including dumbbell presses, rows, and machine work, this program is tailored to build strength and endurance. Get ready to push your limits and achieve the results you've been striving for!
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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
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Incline Chest Press (Machine)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Incline Chest Press (Machine)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Incline Chest Press (Machine)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Incline Chest Press (Machine)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Incline Chest Press (Machine)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Incline Chest Press (Machine)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Incline Chest Press (Machine)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Incline Chest Press (Machine)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Forearm/Wrist Wind Up
3
12 reps
-
3
Wrist Curls
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Forearm/Wrist Wind Up
3
12 reps
-
3
Wrist Curls
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Forearm/Wrist Wind Up
3
12 reps
-
3
Wrist Curls
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Forearm/Wrist Wind Up
3
12 reps
-
3
Wrist Curls
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Forearm/Wrist Wind Up
3
12 reps
-
3
Wrist Curls
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Forearm/Wrist Wind Up
3
12 reps
-
3
Wrist Curls
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Forearm/Wrist Wind Up
3
12 reps
-
3
Wrist Curls
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Forearm/Wrist Wind Up
3
12 reps
-
3
Wrist Curls
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Front Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Step Climber
1
10 mins
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Step Climber
1
10 mins
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Step Climber
1
10 mins
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Step Climber
1
10 mins
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Step Climber
1
10 mins
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Step Climber
1
10 mins
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Step Climber
1
10 mins
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Step Climber
1
10 mins
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Chest Press (Machine)
3 Sets
12 Reps
-
4
Incline Chest Press (Machine)
3 Sets
12 Reps
-
5
Seated Dip (Machine)
3 Sets
12 Reps
-
6
Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Machine)
3 Sets
12 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
7
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 3
1
Hammer Curl
3 Sets
12 Reps
-
2
Forearm/Wrist Wind Up
3 Sets
12 Reps
-
3
Wrist Curls
3 Sets
12 Reps
-
4
Arnold Press
3 Sets
12 Reps
-
5
Lateral Raise (Machine)
3 Sets
12 Reps
-
6
Shoulder Press (Machine)
3 Sets
12 Reps
-
7
Front Raise
3 Sets
12 Reps
-
Day 4
1
Leg Curl
3 Sets
12 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Step Climber
1 Set
10 mins
-
4
Leg Extension
3 Sets
12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
12 Reps
-
7
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Jordan N.Age 25, Man
5 months ago
5 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Been great