IntermediateFree

Ultra Split

Training for Ultras and limiting lifting

Zeke W.· Apr 2026

Free on iOS & Android

Overview

Length

18 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

70 min

Unlock your strength potential with the Ultra Split program, a meticulously crafted 18-week training regimen designed for dedicated lifters. Committing to five days a week, this program focuses on targeted muscle splits to maximize hypertrophy and enhance your overall performance. Each workout is strategically structured to challenge your limits while allowing for optimal recovery, ensuring you build muscle efficiently and effectively. Get ready to transform your physique and elevate your training game!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.1%

Upper Back

10.9%

Front Delts

10.7%

Chest

10.2%

Biceps

8.8%

Quadriceps

8.4%

Lats

8.1%

Glutes

5.6%

Hamstrings

5.6%

Middle Delts

4.4%

Rear Delts

4.2%

Forearms

3.3%

Lower Back

2.1%

Abs

2.1%

Other

1.4%

Calves

1.4%

Adductors

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Chest Press (Machine)	1	6–8 reps
		1	6–8 reps
		1	6–8 reps
		1	6–8 reps
2	Bicep Curl (Dumbbell)	1	12–15 reps
		1	12–15 reps
		1	12–15 reps
3	Incline Bench Press (Dumbbell)	1	10–12 reps
		1	10–12 reps
		1	10–12 reps
4	Hammer Curl (Dumbbell)	1	12–15 reps
		1	12–15 reps
		1	12–15 reps
5	Pec Deck (Machine)	1	15–20 reps
		1	15–20 reps
		1	15–20 reps
6	Preacher Curl (Dumbbell)	1	12–15 reps
		1	12–15 reps
		1	12–15 reps

#	Exercise	Sets	Reps
1	Lat Pulldown	1	12–15 reps
		1	12–15 reps
		1	12–15 reps
2	Single Arm Tricep Extension (Cable)	1	12–15 reps
		1	12–15 reps
		1	12–15 reps
3	Seated Row (Cable)	1	12–15 reps
		1	12–15 reps
		1	12–15 reps
4	Dip (Weighted)	1	10–12 reps
		1	10–12 reps
		1	10–12 reps
Superset
5A	Chest Supported Row (Dumbbell)	1	10–12 reps
		1	10–12 reps
		1	10–12 reps
5B	Back Extension	1	15–20 reps
		1	15–20 reps
		1	15–20 reps
6	Overhead Tricep Extension (Cable)	1	10–12 reps
		1	10–12 reps
		1	10–12 reps

#	Exercise	Sets	Reps
1	Lateral Raise Rack Run (Dumbbell)	1	10 reps
		1	10 reps
		1	10 reps
		1	10 reps
		1	10 reps
		1	10 reps
		1	10 reps
		1	10 reps
		1	10 reps
2	Smith Machine Eccentric Shoulder Press	1	10–12 reps
		1	10–12 reps
		1	10–12 reps
Superset
3A	Plate Front Raises	1	20 reps
		1	20 reps
		1	20 reps
3B	Rear Delt Fly (Dumbbell)	1	20 reps
		1	20 reps
		1	20 reps
Superset
4A	Behind The Back Lateral Raise (Cable)	1	15 reps
		1	15 reps
		1	15 reps
4B	Shrug (Dumbbell)	1	40 reps
		1	40 reps
		1	40 reps
5	Seated Shoulder Press (Dumbbell)	1	8–10 reps
		1	8–10 reps

#	Exercise	Sets	Reps
1	Squat (Barbell)	1	6–8 reps
		1	6–8 reps
		1	6–8 reps
2	Single Leg Romanian Deadlift	1	10–12 reps
		1	10–12 reps
		1	10–12 reps
Superset
3A	Leg Extension	1	12–15 reps
		1	12–15 reps
		1	12–15 reps
3B	Lying Leg Curl	1	12–15 reps
		1	12–15 reps
		1	12–15 reps
4	Step-Up (Weighted)	1	8–10 reps
		1	8–10 reps
		1	8–10 reps
Superset
5A	Box Jump	1	6 reps
		1	6 reps
		1	6 reps
5B	Tib Raise	1	15–20 reps
		1	15–20 reps
		1	15–20 reps
Superset
6A	Kettlebell Swing	1	12–15 reps
		1	12–15 reps
		1	12–15 reps
6B	Standing Calf Raise	1	15–20 reps
		1	15–20 reps
		1	15–20 reps

#	Exercise	Sets	Reps
1	Pull-Up (Weighted)	1	2–6 reps
		1	2–6 reps
2	Bench Press (Dumbbell)	1	2–6 reps
		1	2–6 reps
3	Lateral Raise (Dumbbell)	1	12–15 reps
		1	12–15 reps
		1	12–15 reps
4	Barbell Row	1	12–15 reps
		1	12–15 reps
5	Incline Bench Press (Barbell)	1	12–15 reps
		1	12–15 reps
6	Rear Delt Fly (Machine)	1	15–20 reps
		1	15–20 reps
		1	15–20 reps
Superset
7A	Bicep Curl (EZ Bar)	1	12–15 reps
		1	12–15 reps
7B	Lying Cable Rope Curls	1	12–15 reps
		1	12–15 reps
Superset
8A	Skull Crusher (Dumbbell)	1	12–15 reps
		1	12–15 reps
8B	Tricep Pushdown (Cable)	1	12–15 reps
		1	12–15 reps
9	Pec Fly (Dumbbell)	1	12–15 reps
		1	12–15 reps
Superset
10A	Meadow Row	1	12–15 reps
		1	12–15 reps
		1	12–15 reps
10B	Standing Pullover (Cable)	1	12–15 reps
		1	12–15 reps
		1	12–15 reps

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Ultra Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Ultra Split is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Ultra Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android