Program Description
**Newest Split** is a dynamic 6-week program designed to elevate your training routine with 30 days of targeted workouts. Each session focuses on specific muscle groups, ensuring a balanced approach to strength and hypertrophy. With a mix of compound and isolation exercises, you'll build strength, improve your form, and enhance muscle definition. Get ready to push your limits and achieve your fitness goals with this structured and effective training plan!
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedAug 07, 2025 05:49
- Last EditedAug 07, 2025 06:14
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Face Pull
4
8 reps
-
4
Lat Prayer
4
8 reps
-
5A
Bicep Curl (Dumbbell)
4
8 reps
-
5B
Hammer Curl (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Face Pull
4
8 reps
-
4
Lat Prayer
4
8 reps
-
5A
Bicep Curl (Dumbbell)
4
8 reps
-
5B
Hammer Curl (Dumbbell)
4
8 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Face Pull
4
8 reps
-
4
Lat Prayer
4
8 reps
-
5A
Bicep Curl (Dumbbell)
4
8 reps
-
5B
Hammer Curl (Dumbbell)
4
8 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Face Pull
4
8 reps
-
4
Lat Prayer
4
8 reps
-
5A
Bicep Curl (Dumbbell)
4
8 reps
-
5B
Hammer Curl (Dumbbell)
4
8 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Face Pull
4
8 reps
-
4
Lat Prayer
4
8 reps
-
5A
Bicep Curl (Dumbbell)
4
8 reps
-
5B
Hammer Curl (Dumbbell)
4
8 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Face Pull
4
8 reps
-
4
Lat Prayer
4
8 reps
-
5A
Bicep Curl (Dumbbell)
4
8 reps
-
5B
Hammer Curl (Dumbbell)
4
8 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Front Raise
4
8 reps
-
4
Upright Row (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Seated Dip (Machine)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Front Raise
4
8 reps
-
4
Upright Row (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Seated Dip (Machine)
4
8 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Front Raise
4
8 reps
-
4
Upright Row (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Seated Dip (Machine)
4
8 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Front Raise
4
8 reps
-
4
Upright Row (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Seated Dip (Machine)
4
8 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Front Raise
4
8 reps
-
4
Upright Row (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Seated Dip (Machine)
4
8 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Front Raise
4
8 reps
-
4
Upright Row (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Seated Dip (Machine)
4
8 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Leg Press
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Leg Press
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Run
1
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Leg Press
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Run
1
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Leg Press
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Run
1
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Leg Press
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Run
1
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Leg Press
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Run
1
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8 reps
-
1B
Front Raise
4
8 reps
-
2
Around The World
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Incline Cable Chest Press
4
8 reps
-
5
Incline Bicep Curls
4
8 reps
-
6
Skull Crusher (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8 reps
-
1B
Front Raise
4
8 reps
-
2
Around The World
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Incline Cable Chest Press
4
8 reps
-
5
Incline Bicep Curls
4
8 reps
-
6
Skull Crusher (Barbell)
4
8 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8 reps
-
1B
Front Raise
4
8 reps
-
2
Around The World
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Incline Cable Chest Press
4
8 reps
-
5
Incline Bicep Curls
4
8 reps
-
6
Skull Crusher (Barbell)
4
8 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8 reps
-
1B
Front Raise
4
8 reps
-
2
Around The World
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Incline Cable Chest Press
4
8 reps
-
5
Incline Bicep Curls
4
8 reps
-
6
Skull Crusher (Barbell)
4
8 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8 reps
-
1B
Front Raise
4
8 reps
-
2
Around The World
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Incline Cable Chest Press
4
8 reps
-
5
Incline Bicep Curls
4
8 reps
-
6
Skull Crusher (Barbell)
4
8 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8 reps
-
1B
Front Raise
4
8 reps
-
2
Around The World
4
8 reps
-
3
Lat Pulldown
4
8 reps
-
4
Incline Cable Chest Press
4
8 reps
-
5
Incline Bicep Curls
4
8 reps
-
6
Skull Crusher (Barbell)
4
8 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Hyperextension
4
8 reps
-
6
Good Morning
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Hyperextension
4
8 reps
-
6
Good Morning
4
8 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Hyperextension
4
8 reps
-
6
Good Morning
4
8 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Hyperextension
4
8 reps
-
6
Good Morning
4
8 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Hyperextension
4
8 reps
-
6
Good Morning
4
8 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Hyperextension
4
8 reps
-
6
Good Morning
4
8 reps
-
Download App to Unlock
Week 1
1 / 6 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)4 Sets
8 Reps
-
3
Front Raise4 Sets
8 Reps
-
4
Upright Row (Dumbbell)4 Sets
8 Reps
-
5
Tricep Pushdown (Cable)4 Sets
8 Reps
-
6
Seated Dip (Machine)4 Sets
8 Reps
-
Day 3
1
Hack Squat4 Sets
8 Reps
-
2
Leg Press4 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)4 Sets
8 Reps
-
4
Hip Abductor (Machine)4 Sets
8 Reps
-
5
Leg Extension4 Sets
8 Reps
-
6
Run1 Set
-
Day 4
1A
Lateral Raise (Dumbbell)4 Sets
8 Reps
-
1B
Front Raise4 Sets
8 Reps
-
2
Around The World4 Sets
8 Reps
-
3
Lat Pulldown4 Sets
8 Reps
-
4
Incline Cable Chest Press4 Sets
8 Reps
-
5
Incline Bicep Curls4 Sets
8 Reps
-
6
Skull Crusher (Barbell)4 Sets
8 Reps
-
Day 1
1
Lat Pulldown4 Sets
8 Reps
-
2
Barbell Row4 Sets
8 Reps
-
3
Face Pull4 Sets
8 Reps
-
4
Lat Prayer4 Sets
8 Reps
-
5A
Bicep Curl (Dumbbell)4 Sets
8 Reps
-
5B
Hammer Curl (Dumbbell)4 Sets
8 Reps
-
Day 5
1
Hip Thrust (Machine)3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
8 Reps
-
3
Glute Kickback (Cable)3 Sets
8 Reps
-
4
Lying Leg Curl4 Sets
8 Reps
-
5
Hyperextension4 Sets
8 Reps
-
6
Good Morning4 Sets
8 Reps
-