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6 Week New Workout Split

by J.D. Williams

Program Description

A split of upper body and lower body compound exercises for a complete full body workout to be done 4 times a week. This is a basic straightforward program to acclimate the entire body to weight training. This is great for prepping for a more advanced level, greater volume program following its completion.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 24, 2025 08:17
  • Last Edited
    Sep 24, 2025 09:18
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.4%
Glutes
12.7%
Chest
9.6%
Calves
9.6%
Quadriceps
9.6%
Lats
8.6%
Upper Back
7.6%
Hamstrings
6.7%
Triceps
5.7%
Abs
5.4%
Middle Delts
4.8%
Biceps
3.8%
Lower Back
2.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Back Extension
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
1
10 mins
-
2
Calf Raise (Bodyweight)
3
15 reps
-
3
Tibialis Raise
3
15 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Belt Squat
3
15 reps
-
6
Single Leg Calf Raise (Weighted)
3
15 reps
-
7
Hip Thrust (Machine)
3
15 reps
-
8
Abs Crunch (Bodyweight)
1
5 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Sled Pull
1 Set
10 mins
-
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Front Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Back Extension
1 Set
1 mins
-
Day 2
1
Sled Pull
1 Set
10 mins
-
2
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Tibialis Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Belt Squat
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Hip Thrust (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Abs Crunch (Bodyweight)
1 Set
5 mins
-
Day 3
1
Sled Pull
1 Set
10 mins
-
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Front Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Back Extension
1 Set
1 mins
-
Day 4
1
Sled Pull
1 Set
10 mins
-
2
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Tibialis Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Belt Squat
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Hip Thrust (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Abs Crunch (Bodyweight)
1 Set
5 mins
-