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IPK MARCH SPLIT

by izzy P.

Program Description

**IPK MARCH SPLIT** Embark on an 8-week journey designed to maximize strength and muscle growth with the IPK MARCH SPLIT program. This comprehensive plan features 32 workout days, strategically structured to target all major muscle groups through a variety of compound and isolation exercises. Each session is crafted to challenge your limits, incorporating techniques like drop sets to push your endurance and strength to new heights. Get ready to elevate your training and achieve your fitness goals with this focused and effective split routine!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 08, 2026 08:55
  • Last Edited
    Mar 09, 2026 11:07
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.8%
Glutes
12.6%
Quadriceps
10.2%
Upper Back
9.6%
Lats
8.6%
Biceps
7%
Triceps
6.4%
Chest
5.9%
Abs
5.9%
Front Delts
4.8%
Adductors
3.5%
Lower Back
3.2%
Calves
3.2%
Forearms
2.1%
Cardio
2.1%
Abductors
1.1%
Rear Delts
1.1%
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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
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
9 Reps
-
2
Bench Press (Dumbbell)
4 Sets
9 Reps
-
3
Incline Chest Fly (Dumbbell)
2 Sets
11 Reps
-
4
Preacher Curl (EZ Bar)
2 Sets
9 Reps
-
5
Alternating Dumbbell Curl
2 Sets
9 Reps
-
6
Reverse Curl (Barbell)
2 Sets
12 Reps
-
7
Reverse Wrist Curl (Barbell)
1 Set
13 Reps
-
8
Cable Crunch
2 Sets
16 Reps
-
9
Cardio
1 Set
20 mins
-
Day 2
1
Goblet Squat
3 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Glute Bridge (Barbell)
3 Sets
15 Reps
-
4
Squat (Barbell)
4 Sets
9 Reps
-
5
Leg Press
4 Sets
9 Reps
-
6
Leg Extension
2 Sets
10 Reps
-
7
Lunge (Barbell)
2 Sets
10 Reps
-
8
Lying Leg Curl
4 Sets
9 Reps
-
9
Hip Adductor (Machine)
2 Sets
18 Reps
-
10
Stiff Leg Deadlift
2 Sets
10 Reps
-
11
Standing Calf Raise
2 Sets
9 Reps
-
12
Calf Raise (Leg Press)
2 Sets
12 Reps
-
13
Cardio
1 Set
20 mins
-
Day 3
1
Seated Row (Cable)
4 Sets
9 Reps
-
2
Bent Over Row (Barbell)
4 Sets
9 Reps
-
3
Pullover (Dumbbell)
2 Sets
12 Reps
-
4
T-Bar Row
2 Sets
9 Reps
-
5
weighted hyperextension
2 Sets
13 Reps
-
6
Hyperextension
1 Set
1000 Reps
-
7
Deadlift (Barbell)
1 Set
9 Reps
-
8
Abs Crunch (Machine)
2 Sets
18 Reps
-
9
Lying Leg Raise
2 Sets
1000 Reps
-
10
Cardio
1 Set
20 mins
-
Day 4
1
Face Pull
4 Sets
10 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
4
Single Arm Overhead Tricep Extension
2 Sets
9 Reps
-
5
Calf Raise (Leg Press)
1 Set
9 Reps
-
6
Standing Calf Raise
1 Set
9 Reps
-
7
Cardio
1 Set
20 mins
-