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Jakes Athlete Split

by Jake B.

Program Description

Become an athlete with a little bit of body building

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 31, 2025 11:26
  • Last Edited
    Jan 31, 2025 11:41
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
85%
75%
2
Dip (Weighted)
3
10 reps
50%
3
Pull-Up (Weighted)
3
10 reps
-
4
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
87.5%
77.5%
2
Dip (Weighted)
4
8 reps
55%
3
Pull-Up (Weighted)
3
8 reps
10%
4
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
90%
80%
2
Dip (Weighted)
5
5 reps
60%
3
Pull-Up (Weighted)
3
7 reps
20%
4
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
92.5%
82.5%
2
Dip (Weighted)
5
5 reps
65%
3
Pull-Up (Weighted)
3
6 reps
30%
4
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
85%
2
Dip (Weighted)
5
4 reps
70%
3
Pull-Up (Weighted)
3
5 reps
40%
4
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
100%
80%
2
Dip (Weighted)
5
3 reps
75%
3
Pull-Up (Weighted)
3
4 reps
50%
4
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
6+ reps
10+ reps
85%
65%
2
Lateral Raise (Cable)
3
12 reps
-
3
Lateral Raise (Machine)
2
12 reps
-
4
Alternating Dumbbell Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Drag Curl
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Bicep Curl (Cable)
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
2
10 reps
-
10
Katana Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
6+ reps
10+ reps
87%
65%
2
Lateral Raise (Cable)
3
12 reps
-
3
Lateral Raise (Machine)
2
12 reps
-
4
Alternating Dumbbell Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Drag Curl
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Bicep Curl (Cable)
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
2
10 reps
-
10
Katana Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
6+ reps
10+ reps
89%
65%
2
Lateral Raise (Cable)
3
12 reps
-
3
Lateral Raise (Machine)
2
12 reps
-
4
Alternating Dumbbell Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Drag Curl
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Bicep Curl (Cable)
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
2
10 reps
-
10
Katana Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
6+ reps
10+ reps
91%
65%
2
Lateral Raise (Cable)
3
12 reps
-
3
Lateral Raise (Machine)
2
12 reps
-
4
Alternating Dumbbell Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Drag Curl
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Bicep Curl (Cable)
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
2
10 reps
-
10
Katana Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
6+ reps
10+ reps
93%
65%
2
Lateral Raise (Cable)
3
12 reps
-
3
Lateral Raise (Machine)
2
12 reps
-
4
Alternating Dumbbell Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Drag Curl
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Bicep Curl (Cable)
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
2
10 reps
-
10
Katana Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
6+ reps
10+ reps
100%
65%
2
Lateral Raise (Cable)
3
12 reps
-
3
Lateral Raise (Machine)
2
12 reps
-
4
Alternating Dumbbell Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Drag Curl
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Bicep Curl (Cable)
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
2
10 reps
-
10
Katana Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
1 reps
3 reps
80%
75%
2
Hang Clean
3
5 reps
60%
3
Incline Bench Press (Barbell)
3
8 reps
60%
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
1 reps
3 reps
82.5%
77.5%
2
Hang Clean
3
5 reps
65%
3
Incline Bench Press (Barbell)
3
8 reps
62.5%
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
1 reps
3 reps
85%
80%
2
Hang Clean
4
4 reps
70%
3
Incline Bench Press (Barbell)
3
8 reps
65%
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
1 reps
3 reps
87.5%
82.5%
2
Hang Clean
4
3 reps
75%
3
Incline Bench Press (Barbell)
3
7 reps
67.5%
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
1 reps
3 reps
90%
85%
2
Hang Clean
3
3 reps
80%
3
Incline Bench Press (Barbell)
3
6 reps
70%
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
1 reps
3 reps
100%
75%
2
Hang Clean
1
1 reps
100%
3
Incline Bench Press (Barbell)
3
6 reps
75%
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
6 reps
10 reps
80%
70%
2
Lat Pulldown (Neutral Grip)
2
10 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
10 reps
-
5
Standing Pullover (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
6 reps
10 reps
82.5%
72.5%
2
Lat Pulldown (Neutral Grip)
2
10 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
10 reps
-
5
Standing Pullover (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
6 reps
10 reps
85%
75%
2
Lat Pulldown (Neutral Grip)
2
10 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
10 reps
-
5
Standing Pullover (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
8 reps
12 reps
85%
75%
2
Lat Pulldown (Neutral Grip)
2
10 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
10 reps
-
5
Standing Pullover (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
6 reps
10 reps
87.5%
77.5%
2
Lat Pulldown (Neutral Grip)
2
10 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
10 reps
-
5
Standing Pullover (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
6 reps
10 reps
90%
77.5%
2
Lat Pulldown (Neutral Grip)
2
10 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
10 reps
-
5
Standing Pullover (Cable)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
3 reps
5 reps
80%
60%
2
Split Squat (Dumbbell)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Single Leg Hamstring Curl
2
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
10 reps
-
7
Hip Abductor (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
3 reps
5 reps
82.5%
65%
2
Split Squat (Dumbbell)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Single Leg Hamstring Curl
2
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
10 reps
-
7
Hip Abductor (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
3 reps
5 reps
85%
70%
2
Split Squat (Dumbbell)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Single Leg Hamstring Curl
2
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
10 reps
-
7
Hip Abductor (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
3 reps
5 reps
87.5%
75%
2
Split Squat (Dumbbell)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Single Leg Hamstring Curl
2
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
10 reps
-
7
Hip Abductor (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
3 reps
5 reps
90%
80%
2
Split Squat (Dumbbell)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Single Leg Hamstring Curl
2
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
10 reps
-
7
Hip Abductor (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
3 reps
5 reps
100%
85%
2
Split Squat (Dumbbell)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Single Leg Hamstring Curl
2
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
10 reps
-
7
Hip Abductor (Machine)
2
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
3 Reps
85%
75%
2
Dip (Weighted)
3 Sets
10 Reps
50%
3
Pull-Up (Weighted)
3 Sets
10 Reps
-
4
Push Up
2 Sets
AMRAP
-
Day 2
1
Shoulder Press (Plate Loaded)
1 Set
2 Sets
6+ Reps
10+ Reps
85%
65%
2
Lateral Raise (Cable)
3 Sets
12 Reps
-
3
Lateral Raise (Machine)
2 Sets
12 Reps
-
4
Alternating Dumbbell Curl
3 Sets
8 Reps
-
5
Skull Crusher (Barbell)
3 Sets
12 Reps
-
6
Drag Curl
3 Sets
10 Reps
-
7
Tricep Extension (Cable)
3 Sets
10 Reps
-
8
Bicep Curl (Cable)
2 Sets
12 Reps
-
9
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
-
10
Katana Extension
2 Sets
10 Reps
-
Day 3
1
Hack Squat
1 Set
3 Sets
1 Reps
3 Reps
80%
75%
2
Hang Clean
3 Sets
5 Reps
60%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
60%
4
Leg Extension
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
20 Reps
-
Day 4
1
Single Arm Iso Row
1 Set
2 Sets
6 Reps
10 Reps
80%
70%
2
Lat Pulldown (Neutral Grip)
2 Sets
10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
10 Reps
-
4
Lat Pulldown (Close Grip)
2 Sets
10 Reps
-
5
Standing Pullover (Cable)
1 Set
10 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
60%
2
Split Squat (Dumbbell)
2 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Single Leg Hamstring Curl
2 Sets
12 Reps
-
5
Lateral Raise (Machine)
3 Sets
12 Reps
-
6
Hip Adductor (Machine)
2 Sets
10 Reps
-
7
Hip Abductor (Machine)
2 Sets
10 Reps
-