IPK MARCH SPLIT
Transform your strength and endurance in just 8 weeks with the IPK March Split—32 days to unleash your best self and crush your goals!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 9 reps |
| 2 | Bench Press (Dumbbell) | 4 | 9 reps |
| 3 | Incline Chest Fly (Dumbbell) | 2 | 11 reps |
| 4 | Preacher Curl (EZ Bar) | 2 | 9 reps |
| 5 | Alternating Dumbbell Curl | 2 | 9 reps |
| 6 | Reverse Curl (Barbell) | 2 | 12 reps |
| 7 | Reverse Wrist Curl (Barbell) | 1 | 13 reps |
| 8 | Cable Crunch | 2 | 16 reps |
| 9 | Cardio | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 3 | 12 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 3 | Glute Bridge (Barbell) | 3 | 15 reps |
| 4 | Squat (Barbell) | 4 | 9 reps |
| 5 | Leg Press | 4 | 9 reps |
| 6 | Leg Extension | 2 | 10 reps |
| 7 | Lunge (Barbell) | 2 | 10 reps |
| 8 | Lying Leg Curl | 4 | 9 reps |
| 9 | Hip Adductor (Machine) | 2 | 18 reps |
| 10 | Stiff Leg Deadlift | 2 | 10 reps |
| 11 | Standing Calf Raise | 2 | 9 reps |
| 12 | Calf Raise (Leg Press) | 2 | 12 reps |
| 13 | Cardio | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Row (Cable) | 4 | 9 reps |
| 2 | Bent Over Row (Barbell) | 4 | 9 reps |
| 3 | Pullover (Dumbbell) | 2 | 12 reps |
| 4 | T-Bar Row | 2 | 9 reps |
| 5 | weighted hyperextension | 2 | 13 reps |
| 6 | Hyperextension | 1 | 1000 reps |
| 7 | Deadlift (Barbell) | 1 | 9 reps |
| 8 | Abs Crunch (Machine) | 2 | 18 reps |
| 9 | Lying Leg Raise | 2 | 1000 reps |
| 10 | Cardio | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Face Pull | 4 | 10 reps |
| 2 | Lat Pulldown | 4 | 10 reps |
| 3 | Tricep Pushdown (Cable) | 2 | 10 reps |
| 4 | Single Arm Overhead Tricep Extension | 2 | 9 reps |
| 5 | Calf Raise (Leg Press) | 1 | 9 reps |
| 6 | Standing Calf Raise | 1 | 9 reps |
| 7 | Cardio | 1 | 20 min |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, IPK MARCH 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 8 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 80 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.
IPK MARCH SPLIT is structured around 4 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
IPK MARCH 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.
Get started
