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EZ Full Body Split

by Issg E.

Program Description

To enhance overall muscle size (hypertrophy) while also improving strength in key exercises. Focus: Building muscle mass Increasing strength in key bodyweight exercises (pull-ups, dips) Maintaining strength in compound lifts (bench press, squat, Romanian deadlift)

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 04, 2024 10:34
  • Last Edited
    Jun 18, 2025 11:48

Summary

Unlock your full potential with the EZ Full Body Split, a 4-week program designed for those ready to transform their training routine. Comprising four sessions per week, this program balances strength-building exercises targeting all major muscle groups, including barbell squats, chin-ups, and cable crunches. Each workout is crafted to challenge your limits while ensuring proper recovery, making it perfect for everyday lifters looking to enhance their overall fitness. Get ready to build strength, improve endurance, and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7
2
Squat (Barbell)
2
4-6 reps
RPE 7
3
Chin-Up (Weighted)
2
8-10 reps
RPE 7
4
Leg Curl
2
14 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 7
6
Bicep Curl (Cable)
2
10-15 reps
RPE 7
7
Cable Crunch
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Squat (Barbell)
2
4-6 reps
RPE 8
3
Chin-Up (Weighted)
2
8-10 reps
RPE 8
4
Leg Curl
2
14 reps
RPE 8
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
7
Cable Crunch
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7
2
Squat (Barbell)
2
4-6 reps
RPE 7
3
Chin-Up (Weighted)
2
8-10 reps
RPE 7
4
Leg Curl
2
14 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 7
6
Bicep Curl (Cable)
2
10-15 reps
RPE 7
7
Cable Crunch
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Squat (Barbell)
2
4-6 reps
RPE 9
3
Chin-Up (Weighted)
2
8-10 reps
RPE 9
4
Leg Curl
2
14 reps
RPE 9
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 9
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
7
Cable Crunch
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4
Chest Supported Row (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Cable)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Shrug (Smith Machine)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Cable)
2
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 8
7
Shrug (Smith Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Lateral Raise (Cable)
2
15 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Shrug (Smith Machine)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Lateral Raise (Cable)
2
15 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Shrug (Smith Machine)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 7
2
High Row
2
15 reps
RPE 7
3
Squat (Barbell)
2
4-6 reps
RPE 7
4
Hanging Leg Raise
1
10-15 reps
RPE 7
5
Tricep Extension (Cable)
2
12-15 reps
RPE 7
6
Seated Dumbbell Curl
2
10-15 reps
RPE 7
7
Reverse Bicep Curl (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
High Row
2
15 reps
RPE 8
3
Squat (Barbell)
2
4-6 reps
RPE 8
4
Hanging Leg Raise
1
10-15 reps
RPE 8
5
Tricep Extension (Cable)
2
12-15 reps
RPE 8
6
Seated Dumbbell Curl
2
10-15 reps
RPE 8
7
Reverse Bicep Curl (Cable)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 9
2
High Row
2
15 reps
RPE 9
3
Squat (Barbell)
2
4-6 reps
RPE 9
4
Hanging Leg Raise
1
10-15 reps
RPE 9
5
Tricep Extension (Cable)
2
12-15 reps
RPE 9
6
Seated Dumbbell Curl
2
10-15 reps
RPE 9
7
Reverse Bicep Curl (Cable)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 7
2
High Row
2
15 reps
RPE 7
3
Squat (Barbell)
2
4-6 reps
RPE 7
4
Hanging Leg Raise
1
10-15 reps
RPE 7
5
Tricep Extension (Cable)
2
12-15 reps
RPE 7
6
Seated Dumbbell Curl
2
10-15 reps
RPE 7
7
Reverse Bicep Curl (Cable)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 7
2
Dip (Weighted)
2
10-12 reps
RPE 7
3
Lateral Raise (Cable)
2
15-20 reps
RPE 7
4
Back Extension (Weighted)
2
15 reps
RPE 7
5
Leg Extension
2
12-15 reps
RPE 7
6
Seated Calf Raise
2
15 reps
RPE 7
7
Reverse Fly (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
Dip (Weighted)
2
10-12 reps
RPE 8
3
Lateral Raise (Cable)
2
15-20 reps
RPE 8
4
Back Extension (Weighted)
2
15 reps
RPE 8
5
Leg Extension
2
12-15 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 8
7
Reverse Fly (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 9
2
Dip (Weighted)
2
10-12 reps
RPE 9
3
Lateral Raise (Cable)
2
15-20 reps
RPE 9
4
Back Extension (Weighted)
2
15 reps
RPE 9
5
Leg Extension
2
12-15 reps
RPE 9
6
Seated Calf Raise
2
15 reps
RPE 9
7
Reverse Fly (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 7
2
Dip (Weighted)
2
10-12 reps
RPE 7
3
Lateral Raise (Cable)
2
15-20 reps
RPE 7
4
Back Extension (Weighted)
2
15 reps
RPE 7
5
Leg Extension
2
12-15 reps
RPE 7
6
Seated Calf Raise
2
15 reps
RPE 7
7
Reverse Fly (Cable)
2
15 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@7
2
Squat (Barbell)
2 Sets
4-6 Reps
@7
3
Chin-Up (Weighted)
2 Sets
8-10 Reps
@7
4
Leg Curl
2 Sets
14 Reps
@7
5
Calf Raise (Leg Press)
2 Sets
10-12 Reps
@7
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7
7
Cable Crunch
2 Sets
15-20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@7
@7
2
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@7
5
Lateral Raise (Cable)
2 Sets
15 Reps
@7
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@7
7
Shrug (Smith Machine)
2 Sets
10 Reps
@7
Day 3
1
Pull-Up (Weighted)
2 Sets
8-10 Reps
@7
2
High Row
2 Sets
15 Reps
@7
3
Squat (Barbell)
2 Sets
4-6 Reps
@7
4
Hanging Leg Raise
1 Set
10-15 Reps
@7
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
@7
6
Seated Dumbbell Curl
2 Sets
10-15 Reps
@7
7
Reverse Bicep Curl (Cable)
2 Sets
15-20 Reps
@7
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@7
2
Dip (Weighted)
2 Sets
10-12 Reps
@7
3
Lateral Raise (Cable)
2 Sets
15-20 Reps
@7
4
Back Extension (Weighted)
2 Sets
15 Reps
@7
5
Leg Extension
2 Sets
12-15 Reps
@7
6
Seated Calf Raise
2 Sets
15 Reps
@7
7
Reverse Fly (Cable)
2 Sets
15 Reps
@7