Main Split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust | 4 | 8–10 reps | @9 |
| 2 | Reverse Lunges | 3 | 10–12 reps | @9 |
| 3 | Romanian Deadlifts | 3 | 12–15 reps | @8 |
| 4 | Glute-Biased Leg Press | 3 | 10–12 reps | @9 |
| 5 | Straight Back Kickbacks | 3 | 12–15 reps | @8 |
| 6 | Seated Leg Curl | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 8–10 reps | @8 |
| 2 | Lateral Raise (Cable) | 4 | 12–15 reps | @9 |
| 3 | Overhead Press (Barbell) | 3 | 8–10 reps | @8 |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 12–15 reps | @8 |
| 5 | Tricep Pushdown (Cable) | 3 | 10–12 reps | @8 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 10–12 reps | @8 |
| 7 | Abs Crunch (Machine) | 3 | 8–12 reps | @7 |
| 8 | Cardio | 1 | 10–15 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Barbell) | 1 | 10 reps | @9 |
| 1 | 11 reps | @9 | ||
| 1 | 12 reps | @9 | ||
| 2 | Squat (Smith Machine) | 3 | 8–10 reps | @9 |
| 3 | Leg Press (45 Degrees) | 3 | 10–12 reps | @9 |
| 4 | Step-Up (Weighted) | 3 | 12–15 reps | @8 |
| 5 | Glute Med Kickback | 3 | 12–15 reps | @8 |
| 6 | Standing Calf Raise | 3 | 15–20 reps | @8 |
| 7 | Cardio | 1 | 10 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stretching | 1 | 10–15 min | @5 |
| 2 | Cardio | 1 | 30–35 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust | 4 | 10–12 reps | @9 |
| 2 | B-Stance Romanian Deadlift (Dumbbell) | 3 | 10–12 reps | @8 |
| 3 | Step-Up (Weighted) | 3 | 12–15 reps | @9 |
| 4 | Glute Med Kickback | 3 | 12–15 reps | @8 |
| 5 | Glute Bridge (Dumbbell) | 3 | 15–20 reps | @8 |
| 6 | Lying Leg Curl | 3 | 10–12 reps | @8 |
| 7 | Cardio | 1 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Assisted) | 3 | undefined+ reps | @9 |
| 2 | Wide Grip Lat Pulldown | 4 | 10–12 reps | @8 |
| 3 | Seated Row (Cable) | 3 | 10–12 reps | @8 |
| 4 | Chest Supported Row (Dumbbell) | 3 | 8–10 reps | @8 |
| 5 | Rear Delt Fly (Cable) | 3 | 12–15 reps | @8 |
| 6 | Bicep Curl (Cable) | 3 | 8–10 reps | @8 |
| 7 | Hammer Curl (Dumbbell) | 3 | 10–12 reps | @8 |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Main 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 14 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 60 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.
Main Split is structured around 6 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 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Main 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.
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