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Cool Guy Split

by Andrew O.
4.0
(1 rating)

Program Description

Working out and getting hot and cool

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 08, 2025 04:31
  • Last Edited
    Feb 10, 2026 11:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Quadriceps
8.9%
Front Delts
8.7%
Upper Back
8.7%
Biceps
8.5%
Hamstrings
8.3%
Abs
7.3%
Lats
7.3%
Chest
6.9%
Glutes
6.7%
Forearms
4.3%
Middle Delts
3.9%
Rear Delts
2.4%
Calves
1.6%
Adductors
1.4%
Abductors
0.8%
Lower Back
0.8%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Squat (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
4
12 reps
-
5
Rotary Calf
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
4
12 reps
-
5
Rotary Calf
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
4
12 reps
-
5
Rotary Calf
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
4
12 reps
-
5
Rotary Calf
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
4
12 reps
-
5
Rotary Calf
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
4
12 reps
-
5
Rotary Calf
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
15 reps
-
2
Lying Leg Raise
3
15 reps
-
3
Plank
3
1 mins
-
4
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
15 reps
-
2
Lying Leg Raise
3
15 reps
-
3
Plank
3
1 mins
-
4
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
15 reps
-
2
Lying Leg Raise
3
15 reps
-
3
Plank
3
1 mins
-
4
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
15 reps
-
2
Lying Leg Raise
3
15 reps
-
3
Plank
3
1 mins
-
4
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
15 reps
-
2
Lying Leg Raise
3
15 reps
-
3
Plank
3
1 mins
-
4
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
15 reps
-
2
Lying Leg Raise
3
15 reps
-
3
Plank
3
1 mins
-
4
Side Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Cable)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Cable)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Cable)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Cable)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Cable)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Cable)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Leg Curl
4
12 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Leg Curl
4
12 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Leg Curl
4
12 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Leg Curl
4
12 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Leg Curl
4
12 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Leg Curl
4
12 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Dumbbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Dumbbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Dumbbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Dumbbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Dumbbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Dumbbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Leg Press (45 Degrees)
4 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
5
Rotary Calf
4 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
15 Reps
-
4
Dip (Bodyweight)
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
-
Day 3
1
Lat Pulldown
4 Sets
10 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Seated Row (Cable)
4 Sets
10 Reps
-
4
Bicep Curl (Barbell)
3 Sets
12 Reps
-
Day 4
1
Sit Up
3 Sets
15 Reps
-
2
Lying Leg Raise
3 Sets
15 Reps
-
3
Plank
3 Sets
1 mins
-
4
Side Plank
3 Sets
1 mins
-
Day 5
1
Overhead Press (Barbell)
4 Sets
10 Reps
-
2
Lateral Raise (Cable)
4 Sets
15 Reps
-
3
Reverse Pec Deck
4 Sets
15 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
2
Leg Curl
4 Sets
12 Reps
-
3
Lunge (Dumbbell)
3 Sets
12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
5
T-Bar Row
3 Sets
10 Reps
-
Day 7
1
Bicep Curl (Barbell)
4 Sets
10 Reps
-
2
Hammer Curl (Dumbbell)
4 Sets
10 Reps
-
3
Skull Crusher (Dumbbell)
4 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Andrew O.Age 28, Man
15 days ago
5 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Decent bro split, has shown good results in strength and physique.