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AKSHAY'S SPLIT

by AKSHAY PRANAV
3 athletes joined

Program Description

THIS IS FOR ALL THE BEGINNERS WHO ARE TRYING TO BE THE BEST VERSION OF THEMSELVES AND AM A BEGINNER TOO!!!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 11, 2024 10:30
  • Last Edited
    Jun 18, 2025 11:27

Summary

Unleash your potential with Akshay's Split, a dynamic 4-week program designed for serious lifters. Committing to six days a week, you'll target specific muscle groups each session, focusing on compound and isolation movements to maximize strength and hypertrophy. With a blend of free weights and machines, this program is tailored for those ready to elevate their training and achieve impressive results. Get ready to sculpt your physique and push your limits!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.4%
Biceps
10.4%
Quadriceps
9.7%
Hamstrings
9.1%
Glutes
9.1%
Lats
8.8%
Triceps
8.4%
Chest
7.6%
Front Delts
6.1%
Middle Delts
5.2%
Lower Back
3.7%
Rear Delts
2.8%
Calves
2.3%
Forearms
2.3%
Abs
2.2%
Adductors
1.2%
Abductors
0.3%
Cardio
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Chest Fly (Machine)
3
12 reps
RPE 7
3
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
-
1B
Dip (Bodyweight)
1
-
1C
Cable Crossover
1
-
1D
Lateral Raise (Cable)
1
-
1E
High Pull
1
-
1F
Tricep Extension (Cable)
1
-
1G
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Chest Fly (Machine)
3
12 reps
RPE 7
3
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
5
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
-
1B
Dip (Bodyweight)
1
-
1C
Cable Crossover
1
-
1D
Lateral Raise (Cable)
1
-
1E
High Pull
1
-
1F
Tricep Extension (Cable)
1
-
1G
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Single Arm High Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Hyperextension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
-
2
Pull-Up (Bodyweight)
1
-
3
Single Arm Row (Cable)
1
-
4
Reverse Pec Deck
1
-
5
Hammer Curl
1
-
6
Spider Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Single Arm High Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Hyperextension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
-
2
Pull-Up (Bodyweight)
1
-
3
Single Arm Row (Cable)
1
-
4
Reverse Pec Deck
1
-
5
Hammer Curl
1
-
6
Spider Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 7
2
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Dead Hang
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Reverse Wrist Curl (Dumbbell)
1
-
3
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 7
2
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Dead Hang
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 6.5
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Squat (Smith Machine)
3
12 reps
RPE 7.5
5
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 6.5
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Squat (Smith Machine)
3
12 reps
RPE 7.5
5
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
1B
Lateral Raise (Cable)
3
12 reps
RPE 7.5
1C
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
1D
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
1E
Bicep Curl (Cable)
3
12 reps
RPE 7.5
2A
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
1B
Lateral Raise (Cable)
3
12 reps
RPE 7.5
1C
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
1D
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
1E
Bicep Curl (Cable)
3
12 reps
RPE 7.5
2A
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7.5
4
Seated Calf Raise
3
12 reps
RPE 8
5
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7.5
4
Seated Calf Raise
3
12 reps
RPE 8
5
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
2
Chest Fly (Machine)
3 Sets
12 Reps
@7
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@7.5
5
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
Day 2
1
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@6.5
@6.5
4
Hyperextension
3 Sets
12 Reps
@7
Day 3
1
Preacher Curl (Barbell)
3 Sets
12 Reps
@7
2
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
3
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
6
Dead Hang
1 Set
-
Day 4
1
Leg Extension
3 Sets
10 Reps
@6.5
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Squat (Smith Machine)
3 Sets
12 Reps
@7.5
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
6
Standing Calf Raise
3 Sets
10 Reps
@7.5
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
1B
Lateral Raise (Cable)
3 Sets
12 Reps
@7.5
1C
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
1D
Barbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
1E
Bicep Curl (Cable)
3 Sets
12 Reps
@7.5
2A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
Day 6
1
Squat (Paused)
3 Sets
12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7.5
4
Seated Calf Raise
3 Sets
12 Reps
@8
5
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5