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BoostcampPNG

Splits Workout

by Shivam S.

Program Description

The reason I choose this three days how much does my body change?

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 12, 2024 07:10
  • Last Edited
    May 02, 2025 03:54

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
10.9%
Hamstrings
10.7%
Biceps
9.3%
Front Delts
9.3%
Lats
9.3%
Upper Back
8.7%
Triceps
8.4%
Quadriceps
7.3%
Glutes
7.3%
Middle Delts
6.7%
Rear Delts
3.3%
Lower Back
2.7%
Forearms
2%
Adductors
2%
Abs
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
80%
60%
50%
2
Shoulder Press (Machine)
1
1
1
8-12 reps
10-12 reps
12-14 reps
80%
60%
50%
3
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
60%
75%
85%
4
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
80%
70%
60%
5
Lateral Raise (Machine)
1
1
1
8 reps
10 reps
14 reps
80%
60%
40%
6
Plate Front Raise
1
1
1
8 reps
12 reps
14 reps
80%
60%
45%
7
Push Up (Knees)
2
20 reps
20%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
80%
60%
50%
2
Shoulder Press (Machine)
1
1
1
8-12 reps
10-12 reps
12-14 reps
80%
60%
50%
3
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
60%
75%
85%
4
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
80%
70%
60%
5
Lateral Raise (Machine)
1
1
1
8 reps
10 reps
14 reps
80%
60%
40%
6
Plate Front Raise
1
1
1
8 reps
12 reps
14 reps
80%
60%
45%
7
Push Up (Knees)
2
20 reps
20%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
80%
60%
50%
2
Shoulder Press (Machine)
1
1
1
8-12 reps
10-12 reps
12-14 reps
80%
60%
50%
3
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
60%
75%
85%
4
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
80%
70%
60%
5
Lateral Raise (Machine)
1
1
1
8 reps
10 reps
14 reps
80%
60%
40%
6
Plate Front Raise
1
1
1
8 reps
12 reps
14 reps
80%
60%
45%
7
Push Up (Knees)
2
20 reps
20%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
80%
60%
50%
2
Shoulder Press (Machine)
1
1
1
8-12 reps
10-12 reps
12-14 reps
80%
60%
50%
3
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
60%
75%
85%
4
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
80%
70%
60%
5
Lateral Raise (Machine)
1
1
1
8 reps
10 reps
14 reps
80%
60%
40%
6
Plate Front Raise
1
1
1
8 reps
12 reps
14 reps
80%
60%
45%
7
Push Up (Knees)
2
20 reps
20%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
80%
60%
50%
2
Shoulder Press (Machine)
1
1
1
8-12 reps
10-12 reps
12-14 reps
80%
60%
50%
3
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
60%
75%
85%
4
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
80%
70%
60%
5
Lateral Raise (Machine)
1
1
1
8 reps
10 reps
14 reps
80%
60%
40%
6
Plate Front Raise
1
1
1
8 reps
12 reps
14 reps
80%
60%
45%
7
Push Up (Knees)
2
20 reps
20%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
80%
60%
50%
2
Shoulder Press (Machine)
1
1
1
8-12 reps
10-12 reps
12-14 reps
80%
60%
50%
3
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
60%
75%
85%
4
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
80%
70%
60%
5
Lateral Raise (Machine)
1
1
1
8 reps
10 reps
14 reps
80%
60%
40%
6
Plate Front Raise
1
1
1
8 reps
12 reps
14 reps
80%
60%
45%
7
Push Up (Knees)
2
20 reps
20%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
3
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
4
Face Pull
1
1
1
14 reps
12 reps
10 reps
70%
80%
90%
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
6
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
3
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
4
Face Pull
1
1
1
14 reps
12 reps
10 reps
70%
80%
90%
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
6
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
3
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
4
Face Pull
1
1
1
14 reps
12 reps
10 reps
70%
80%
90%
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
6
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
3
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
4
Face Pull
1
1
1
14 reps
12 reps
10 reps
70%
80%
90%
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
6
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
3
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
4
Face Pull
1
1
1
14 reps
12 reps
10 reps
70%
80%
90%
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
6
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
3
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
4
Face Pull
1
1
1
14 reps
12 reps
10 reps
70%
80%
90%
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
6
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
90%
70%
60%
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
70%
80%
3
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
60%
50%
40%
4
Leg Curl
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
90%
70%
60%
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
70%
80%
3
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
60%
50%
40%
4
Leg Curl
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
90%
70%
60%
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
70%
80%
3
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
60%
50%
40%
4
Leg Curl
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
90%
70%
60%
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
70%
80%
3
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
60%
50%
40%
4
Leg Curl
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
90%
70%
60%
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
70%
80%
3
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
60%
50%
40%
4
Leg Curl
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
90%
70%
60%
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
70%
80%
3
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
60%
50%
40%
4
Leg Curl
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
80%
60%
50%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
10-12 Reps
12-14 Reps
80%
60%
50%
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
60%
75%
85%
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
80%
70%
60%
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
14 Reps
80%
60%
40%
6
Plate Front Raise
1 Set
1 Set
1 Set
8 Reps
12 Reps
14 Reps
80%
60%
45%
7
Push Up (Knees)
2 Sets
20 Reps
20%
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
70%
80%
90%
2
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
70%
80%
90%
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
70%
80%
90%
4
Face Pull
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
70%
80%
90%
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
70%
80%
90%
6
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
90%
70%
60%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
70%
80%
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
60%
50%
40%
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
70%
80%
90%