New split
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 2 | 0 reps |
| 2 | Single Arm Row (Cable) | 2 | 0 reps |
| 3 | Seated Wide-Grip Row (Cable) | 2 | 0 reps |
| 4 | Katana Extension | 2 | 0 reps |
| 5 | JM Press (Smith Machine) | 2 | 0 reps |
| 6 | Single Arm Tricep Extension (Cable) | 1 | 0 reps |
| 7 | Rear Delt Fly (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 0 reps |
| 2 | Leg Press | 2 | 0 reps |
| 3 | Hip Adductor (Machine) | 3 | 0 reps |
| 4 | Lying Leg Curl | 2 | 0 reps |
| 5 | Romanian Deadlift (Barbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 2 | 0 reps |
| 2 | Chest Fly (Cable) | 3 | 0 reps |
| 3 | Bicep Curl (Cable) | 2 | 0 reps |
| 4 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 5 | Lateral Raise (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 1 | 0 reps |
| 2 | Seated Wide-Grip Row (Cable) | 2 | 0 reps |
| 3 | Single Arm High Row (Cable) | 1 | 0 reps |
| 4 | Single Arm Row (Cable) | 1 | 0 reps |
| 5 | Rear Delt Fly (Cable) | 2 | 0 reps |
| 6 | Rear Delt Fly (Machine) | 2 | 0 reps |
| 7 | JM Press (Smith Machine) | 2 | 0 reps |
| 8 | Tricep Pushdown (Cable) | 3 | 0 reps |
| 9 | Katana Extension | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 2 | 0 reps |
| 2 | Leg Press | 3 | 0 reps |
| 3 | Lying Leg Curl | 2 | 0 reps |
| 4 | Romanian Deadlift (Barbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 0 reps |
| 2 | Chest Press (Machine) | 2 | 0 reps |
| 3 | Incline Chest Fly (Dumbbell) | 2 | 0 reps |
| 4 | Lateral Raise (Cable) | 3 | 0 reps |
| 5 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 6 | Bicep Curl (Dumbbell) | 2 | 0 reps |
| 7 | Bicep Curl (Cable) | 2 | 0 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, New split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
New split is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
New split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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