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Bodybuilding Body Part Split

by Benjamin S.
4 athletes joined

Program Description

This program was built to prioritise two things: intensity and recovery. Each body part is hit with 4-8 sets per week, and each of these sets should be taken to failure (or at least RPE 10). Focus on full range of motion, good form and progress your lifts over time. The weekly schedule is designed to be: Chest and Biceps Legs Rest Shoulders and Triceps Back and Abs Rest Rest

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 07, 2024 02:51
  • Last Edited
    Jun 18, 2025 12:13

Summary

Transform your physique with this 8-week Bodybuilding Body Part Split program, designed for serious lifters ready to take their training to the next level. Committing just four days a week, you'll target specific muscle groups each session, maximizing growth and recovery. With a mix of barbell, dumbbell, and machine exercises, this program emphasizes compound and isolation movements to sculpt your chest, legs, shoulders, and arms. Get ready to push your limits and achieve the results you've been striving for!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Fly Press (Dumbbell)
2
10-12 reps
-
5
Pinwheel Curl (Dumbbell)
2
10-12 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Preacher Curl (EZ Bar)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Fly Press (Dumbbell)
2
10-12 reps
-
5
Pinwheel Curl (Dumbbell)
2
10-12 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Preacher Curl (EZ Bar)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Fly Press (Dumbbell)
2
10-12 reps
-
5
Pinwheel Curl (Dumbbell)
2
10-12 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Preacher Curl (EZ Bar)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Fly Press (Dumbbell)
2
10-12 reps
-
5
Pinwheel Curl (Dumbbell)
2
10-12 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Preacher Curl (EZ Bar)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Fly Press (Dumbbell)
2
10-12 reps
-
5
Pinwheel Curl (Dumbbell)
2
10-12 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Preacher Curl (EZ Bar)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Fly Press (Dumbbell)
2
10-12 reps
-
5
Pinwheel Curl (Dumbbell)
2
10-12 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Preacher Curl (EZ Bar)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Fly Press (Dumbbell)
2
10-12 reps
-
5
Pinwheel Curl (Dumbbell)
2
10-12 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Preacher Curl (EZ Bar)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Fly Press (Dumbbell)
2
10-12 reps
-
5
Pinwheel Curl (Dumbbell)
2
10-12 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Preacher Curl (EZ Bar)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Seated Leg Curl
2
10-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Leg Press (45 Degrees)
2
8-10 reps
-
5
Sissy Squat
2
10-12 reps
-
6
Standing Calf Raise (Machine)
2
8-10 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Seated Leg Curl
2
10-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Leg Press (45 Degrees)
2
8-10 reps
-
5
Sissy Squat
2
10-12 reps
-
6
Standing Calf Raise (Machine)
2
8-10 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Seated Leg Curl
2
10-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Leg Press (45 Degrees)
2
8-10 reps
-
5
Sissy Squat
2
10-12 reps
-
6
Standing Calf Raise (Machine)
2
8-10 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Seated Leg Curl
2
10-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Leg Press (45 Degrees)
2
8-10 reps
-
5
Sissy Squat
2
10-12 reps
-
6
Standing Calf Raise (Machine)
2
8-10 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Seated Leg Curl
2
10-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Leg Press (45 Degrees)
2
8-10 reps
-
5
Sissy Squat
2
10-12 reps
-
6
Standing Calf Raise (Machine)
2
8-10 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Seated Leg Curl
2
10-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Leg Press (45 Degrees)
2
8-10 reps
-
5
Sissy Squat
2
10-12 reps
-
6
Standing Calf Raise (Machine)
2
8-10 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Seated Leg Curl
2
10-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Leg Press (45 Degrees)
2
8-10 reps
-
5
Sissy Squat
2
10-12 reps
-
6
Standing Calf Raise (Machine)
2
8-10 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Seated Leg Curl
2
10-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Leg Press (45 Degrees)
2
8-10 reps
-
5
Sissy Squat
2
10-12 reps
-
6
Standing Calf Raise (Machine)
2
8-10 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Lateral Raise (Cable)
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-12 reps
-
6
Leaning Overhead Extension (Cable)
2
6-8 reps
-
7
Seated French Press (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Lateral Raise (Cable)
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-12 reps
-
6
Leaning Overhead Extension (Cable)
2
6-8 reps
-
7
Seated French Press (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Lateral Raise (Cable)
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-12 reps
-
6
Leaning Overhead Extension (Cable)
2
6-8 reps
-
7
Seated French Press (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Lateral Raise (Cable)
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-12 reps
-
6
Leaning Overhead Extension (Cable)
2
6-8 reps
-
7
Seated French Press (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Lateral Raise (Cable)
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-12 reps
-
6
Leaning Overhead Extension (Cable)
2
6-8 reps
-
7
Seated French Press (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Lateral Raise (Cable)
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-12 reps
-
6
Leaning Overhead Extension (Cable)
2
6-8 reps
-
7
Seated French Press (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Lateral Raise (Cable)
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-12 reps
-
6
Leaning Overhead Extension (Cable)
2
6-8 reps
-
7
Seated French Press (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Lateral Raise (Cable)
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-12 reps
-
6
Leaning Overhead Extension (Cable)
2
6-8 reps
-
7
Seated French Press (Dumbbell)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (T-Bar)
2
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
2
8-10 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Sit Up (Weighted)
2
8-10 reps
-
7
Lying Leg Raise (Weighted)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (T-Bar)
2
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
2
8-10 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Sit Up (Weighted)
2
8-10 reps
-
7
Lying Leg Raise (Weighted)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (T-Bar)
2
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
2
8-10 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Sit Up (Weighted)
2
8-10 reps
-
7
Lying Leg Raise (Weighted)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (T-Bar)
2
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
2
8-10 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Sit Up (Weighted)
2
8-10 reps
-
7
Lying Leg Raise (Weighted)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (T-Bar)
2
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
2
8-10 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Sit Up (Weighted)
2
8-10 reps
-
7
Lying Leg Raise (Weighted)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (T-Bar)
2
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
2
8-10 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Sit Up (Weighted)
2
8-10 reps
-
7
Lying Leg Raise (Weighted)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (T-Bar)
2
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
2
8-10 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Sit Up (Weighted)
2
8-10 reps
-
7
Lying Leg Raise (Weighted)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (T-Bar)
2
8-10 reps
-
4
Single Arm Diagonal Pulldown (Machine)
2
8-10 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Sit Up (Weighted)
2
8-10 reps
-
7
Lying Leg Raise (Weighted)
2
10-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
3
Chest Press (Machine)
2 Sets
8-10 Reps
-
4
Fly Press (Dumbbell)
2 Sets
10-12 Reps
-
5
Pinwheel Curl (Dumbbell)
2 Sets
10-12 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
2
Seated Leg Curl
2 Sets
10-12 Reps
-
3
Hack Squat
2 Sets
6-8 Reps
-
4
Leg Press (45 Degrees)
2 Sets
8-10 Reps
-
5
Sissy Squat
2 Sets
10-12 Reps
-
6
Standing Calf Raise (Machine)
2 Sets
8-10 Reps
-
7
Calf Raise (Leg Press)
2 Sets
10-12 Reps
-
Day 3
1
Seated Overhead Press (Barbell)
2 Sets
6-8 Reps
-
2
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
3
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
10-12 Reps
-
6
Leaning Overhead Extension (Cable)
2 Sets
6-8 Reps
-
7
Seated French Press (Dumbbell)
2 Sets
8-10 Reps
-
Day 4
1
Barbell Row
2 Sets
6-8 Reps
-
2
Chin-Up (Weighted)
2 Sets
6-8 Reps
-
3
Chest Supported Row (T-Bar)
2 Sets
8-10 Reps
-
4
Single Arm Diagonal Pulldown (Machine)
2 Sets
8-10 Reps
-
5
Shrug (Barbell)
2 Sets
10-12 Reps
-
6
Sit Up (Weighted)
2 Sets
8-10 Reps
-
7
Lying Leg Raise (Weighted)
2 Sets
10-12 Reps
-