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My split

by Ramazan T.

Program Description

This based on my recovery

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 29, 2025 02:27
  • Last Edited
    Jun 18, 2025 10:25

Summary

Transform your physique with "My Split," a focused 6-week program designed for dedicated lifters. Committing four days a week, you'll tackle a variety of compound and isolation exercises that target all major muscle groups, ensuring balanced growth and strength. Each session blends barbell, dumbbell, and machine movements, including classics like the Bench Press and Hack Squat, to maximize your gains. Get ready to push your limits and see real results as you build muscle and enhance your performance!
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Pec Deck (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Spider Curl
4
-
6
Chin-Up (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Pec Deck (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Spider Curl
4
-
6
Chin-Up (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Pec Deck (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Spider Curl
4
-
6
Chin-Up (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Pec Deck (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Spider Curl
4
-
6
Chin-Up (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Pec Deck (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Spider Curl
4
-
6
Chin-Up (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Pec Deck (Machine)
4
-
4
Bicep Curl (Barbell)
4
-
5
Spider Curl
4
-
6
Chin-Up (Weighted)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
5
-
3
Front Squat (Barbell)
4
-
4
Leg Curl
4
-
5
Hyperextension
4
-
6
Seated Calf Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
5
-
3
Front Squat (Barbell)
4
-
4
Leg Curl
4
-
5
Hyperextension
4
-
6
Seated Calf Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
5
-
3
Front Squat (Barbell)
4
-
4
Leg Curl
4
-
5
Hyperextension
4
-
6
Seated Calf Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
5
-
3
Front Squat (Barbell)
4
-
4
Leg Curl
4
-
5
Hyperextension
4
-
6
Seated Calf Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
5
-
3
Front Squat (Barbell)
4
-
4
Leg Curl
4
-
5
Hyperextension
4
-
6
Seated Calf Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
5
-
3
Front Squat (Barbell)
4
-
4
Leg Curl
4
-
5
Hyperextension
4
-
6
Seated Calf Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Pull-Up (Weighted)
4
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Dumbbell Bench Pullover
2
-
5
French Press
4
-
6
Skull Crusher (Dumbbell)
4
-
7
Tricep Rope Push Down (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Pull-Up (Weighted)
4
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Dumbbell Bench Pullover
2
-
5
French Press
4
-
6
Skull Crusher (Dumbbell)
4
-
7
Tricep Rope Push Down (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Pull-Up (Weighted)
4
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Dumbbell Bench Pullover
2
-
5
French Press
4
-
6
Skull Crusher (Dumbbell)
4
-
7
Tricep Rope Push Down (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Pull-Up (Weighted)
4
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Dumbbell Bench Pullover
2
-
5
French Press
4
-
6
Skull Crusher (Dumbbell)
4
-
7
Tricep Rope Push Down (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Pull-Up (Weighted)
4
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Dumbbell Bench Pullover
2
-
5
French Press
4
-
6
Skull Crusher (Dumbbell)
4
-
7
Tricep Rope Push Down (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Pull-Up (Weighted)
4
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Dumbbell Bench Pullover
2
-
5
French Press
4
-
6
Skull Crusher (Dumbbell)
4
-
7
Tricep Rope Push Down (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Reverse Pec Deck
4
-
4
Face Pull
4
-
5
Reverse Bicep Curl (EZ Bar)
4
-
6
Wrist Curls
4
-
7
Dead Hang
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Reverse Pec Deck
4
-
4
Face Pull
4
-
5
Reverse Bicep Curl (EZ Bar)
4
-
6
Wrist Curls
4
-
7
Dead Hang
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Reverse Pec Deck
4
-
4
Face Pull
4
-
5
Reverse Bicep Curl (EZ Bar)
4
-
6
Wrist Curls
4
-
7
Dead Hang
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Reverse Pec Deck
4
-
4
Face Pull
4
-
5
Reverse Bicep Curl (EZ Bar)
4
-
6
Wrist Curls
4
-
7
Dead Hang
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Reverse Pec Deck
4
-
4
Face Pull
4
-
5
Reverse Bicep Curl (EZ Bar)
4
-
6
Wrist Curls
4
-
7
Dead Hang
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
-
2
Lateral Raise (Dumbbell)
5
-
3
Reverse Pec Deck
4
-
4
Face Pull
4
-
5
Reverse Bicep Curl (EZ Bar)
4
-
6
Wrist Curls
4
-
7
Dead Hang
4
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
4 Sets
-
3
Pec Deck (Machine)
4 Sets
-
4
Bicep Curl (Barbell)
4 Sets
-
5
Spider Curl
4 Sets
-
6
Chin-Up (Weighted)
4 Sets
-
Day 2
1
Hack Squat
4 Sets
-
2
Leg Extension
5 Sets
-
3
Front Squat (Barbell)
4 Sets
-
4
Leg Curl
4 Sets
-
5
Hyperextension
4 Sets
-
6
Seated Calf Raise
4 Sets
-
7
Lateral Raise (Dumbbell)
4 Sets
-
Day 3
1
Barbell Row
4 Sets
-
2
Pull-Up (Weighted)
4 Sets
-
3
Seated Wide-Grip Row (Cable)
2 Sets
-
4
Dumbbell Bench Pullover
2 Sets
-
5
French Press
4 Sets
-
6
Skull Crusher (Dumbbell)
4 Sets
-
7
Tricep Rope Push Down (Cable)
4 Sets
-
Day 4
1
Seated Overhead Press (Barbell)
5 Sets
-
2
Lateral Raise (Dumbbell)
5 Sets
-
3
Reverse Pec Deck
4 Sets
-
4
Face Pull
4 Sets
-
5
Reverse Bicep Curl (EZ Bar)
4 Sets
-
6
Wrist Curls
4 Sets
-
7
Dead Hang
4 Sets
-