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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.
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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
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%