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BoostcampPNG

Working man's split

by nicolas S.

Program Description

After work Gym plan to build size and strength. Short workouts (40-50 mins when resting 3 mins). with an optional 4th home core workout when able to Squeeze it in tight schedules. Good for newer lifters and intermediates. if very advanced add volume at your discretion.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 28, 2025 10:11
  • Last Edited
    Oct 28, 2025 11:32
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.3%
Chest
8.9%
Middle Delts
8.9%
Lats
8%
Upper Back
7.9%
Quadriceps
7.4%
Glutes
7.1%
Triceps
7.1%
Biceps
6.4%
Abs
6.2%
Forearms
5.8%
Lower Back
3.6%
Abductors
3.4%
Adductors
3%
Calves
2.2%
Hamstrings
1.9%
Rear Delts
1.8%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
French Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
French Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
French Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
French Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
French Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
2A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
10-18 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
2A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
10-18 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
2A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
10-18 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
2A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
10-18 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
2A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
10-18 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Kelso Shrug
1
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Kelso Shrug
1
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Kelso Shrug
1
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Kelso Shrug
1
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Kelso Shrug
1
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
2
8-12 reps
RPE 9
2
Lying Leg Raise
2
10-15 reps
RPE 10
3
Superman
2
1
1-2 mins
1-2 mins
RPE 9
RPE 10
4
Wrist Curls
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
2
8-12 reps
RPE 9
2
Lying Leg Raise
2
10-15 reps
RPE 10
3
Bird Dog
2
20 reps
-
4
Wrist Curls
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
2
8-12 reps
RPE 9
2
Lying Leg Raise
2
10-15 reps
RPE 10
3
Superman
2
1
1-2 mins
1-2 mins
RPE 9
RPE 10
4
Wrist Curls
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
2
8-12 reps
RPE 9
2
Lying Leg Raise
2
10-15 reps
RPE 10
3
Bird Dog
2
20 reps
-
4
Wrist Curls
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
2
8-12 reps
RPE 9
2
Lying Leg Raise
2
10-15 reps
RPE 10
3
Superman
2
1
1-2 mins
1-2 mins
RPE 9
RPE 10
4
Wrist Curls
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
2
8-12 reps
RPE 9
2
Lying Leg Raise
2
10-15 reps
RPE 10
3
Bird Dog
2
20 reps
-
4
Wrist Curls
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
2
8-12 reps
RPE 9
2
Lying Leg Raise
2
10-15 reps
RPE 10
3
Superman
2
1
1-2 mins
1-2 mins
RPE 9
RPE 10
4
Wrist Curls
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
2
8-12 reps
RPE 9
2
Lying Leg Raise
2
10-15 reps
RPE 10
3
Bird Dog
2
20 reps
-
4
Wrist Curls
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
2
8-12 reps
RPE 9
2
Lying Leg Raise
2
10-15 reps
RPE 10
3
Superman
2
1
1-2 mins
1-2 mins
RPE 9
RPE 10
4
Wrist Curls
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
2
8-12 reps
RPE 9
2
Lying Leg Raise
2
10-15 reps
RPE 10
3
Bird Dog
2
20 reps
-
4
Wrist Curls
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@10
2
French Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
2A
Hip Adductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
2B
Hip Abductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
4
Seated Calf Raise
1 Set
1 Set
1 Set
10-18 Reps
10-18 Reps
10-18 Reps
@10
@10
@10
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@10
3
Kelso Shrug
1 Set
4-6 Reps
@10
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
Day 4
1
Side Plank
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
2
Lying Leg Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
3
Superman
1 Set
1 Set
1 Set
1-2 mins
1-2 mins
1-2 mins
@9
@9
@10
4
Wrist Curls
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@9