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!

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.5%

Upper Back

10.7%

Biceps

8.6%

Front Delts

8.5%

Lats

8.2%

Middle Delts

7.9%

Chest

7.7%

Quadriceps

7.4%

Hamstrings

6.3%

Forearms

5.9%

Rear Delts

5.1%

Glutes

Lower Back

4.5%

Calves

2.3%

Abs

0.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Bicep Curl (Barbell)

Spider Curl

Chin-Up (Weighted)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Bicep Curl (Barbell)

Spider Curl

Chin-Up (Weighted)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Bicep Curl (Barbell)

Spider Curl

Chin-Up (Weighted)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Bicep Curl (Barbell)

Spider Curl

Chin-Up (Weighted)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Bicep Curl (Barbell)

Spider Curl

Chin-Up (Weighted)

Day 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Bicep Curl (Barbell)

Spider Curl

Chin-Up (Weighted)

Day 2

Hack Squat

Leg Extension

Front Squat (Barbell)

Leg Curl

Hyperextension

Seated Calf Raise

Lateral Raise (Dumbbell)

Day 2

Hack Squat

Leg Extension

Front Squat (Barbell)

Leg Curl

Hyperextension

Seated Calf Raise

Lateral Raise (Dumbbell)

Day 2

Hack Squat

Leg Extension

Front Squat (Barbell)

Leg Curl

Hyperextension

Seated Calf Raise

Lateral Raise (Dumbbell)

Day 2

Hack Squat

Leg Extension

Front Squat (Barbell)

Leg Curl

Hyperextension

Seated Calf Raise

Lateral Raise (Dumbbell)

Day 2

Hack Squat

Leg Extension

Front Squat (Barbell)

Leg Curl

Hyperextension

Seated Calf Raise

Lateral Raise (Dumbbell)

Day 2

Hack Squat

Leg Extension

Front Squat (Barbell)

Leg Curl

Hyperextension

Seated Calf Raise

Lateral Raise (Dumbbell)

Day 3

Barbell Row

Pull-Up (Weighted)

Seated Wide-Grip Row (Cable)

Dumbbell Bench Pullover

French Press

Skull Crusher (Dumbbell)

Tricep Rope Push Down (Cable)

Day 3

Barbell Row

Pull-Up (Weighted)

Seated Wide-Grip Row (Cable)

Dumbbell Bench Pullover

French Press

Skull Crusher (Dumbbell)

Tricep Rope Push Down (Cable)

Day 3

Barbell Row

Pull-Up (Weighted)

Seated Wide-Grip Row (Cable)

Dumbbell Bench Pullover

French Press

Skull Crusher (Dumbbell)

Tricep Rope Push Down (Cable)

Day 3

Barbell Row

Pull-Up (Weighted)

Seated Wide-Grip Row (Cable)

Dumbbell Bench Pullover

French Press

Skull Crusher (Dumbbell)

Tricep Rope Push Down (Cable)

Day 3

Barbell Row

Pull-Up (Weighted)

Seated Wide-Grip Row (Cable)

Dumbbell Bench Pullover

French Press

Skull Crusher (Dumbbell)

Tricep Rope Push Down (Cable)

Day 3

Barbell Row

Pull-Up (Weighted)

Seated Wide-Grip Row (Cable)

Dumbbell Bench Pullover

French Press

Skull Crusher (Dumbbell)

Tricep Rope Push Down (Cable)

Day 4

Seated Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Face Pull

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Dead Hang

Day 4

Seated Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Face Pull

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Dead Hang

Day 4

Seated Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Face Pull

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Dead Hang

Day 4

Seated Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Face Pull

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Dead Hang

Day 4

Seated Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Face Pull

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Dead Hang

Day 4

Seated Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Face Pull

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Dead Hang

Day 1

Bench Press (Barbell)

4 Sets

Incline Bench Press (Dumbbell)

4 Sets

Pec Deck (Machine)

4 Sets

Bicep Curl (Barbell)

4 Sets

Spider Curl

4 Sets

Chin-Up (Weighted)

4 Sets

Day 2

Hack Squat

4 Sets

Leg Extension

5 Sets

Front Squat (Barbell)

4 Sets

Leg Curl

4 Sets

Hyperextension

4 Sets

Seated Calf Raise

4 Sets

Lateral Raise (Dumbbell)

4 Sets

Day 3

Barbell Row

4 Sets

Pull-Up (Weighted)

4 Sets

Seated Wide-Grip Row (Cable)

2 Sets

Dumbbell Bench Pullover

2 Sets

French Press

4 Sets

Skull Crusher (Dumbbell)

4 Sets

Tricep Rope Push Down (Cable)

4 Sets

Day 4

Seated Overhead Press (Barbell)

5 Sets

Lateral Raise (Dumbbell)

5 Sets

Reverse Pec Deck

4 Sets

Face Pull

4 Sets

Reverse Bicep Curl (EZ Bar)

4 Sets

Wrist Curls

4 Sets

Dead Hang

4 Sets