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Tariq full body split

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Program Description

**Tariq Full Body Split** is an 8-week program designed to build strength and muscle across all major muscle groups through a balanced routine. With 24 training sessions, this program incorporates essential compound movements like squats, deadlifts, and bench presses, ensuring a comprehensive full-body workout. Each session is crafted to challenge you at a moderate intensity (RPE 6-7), promoting muscle growth while allowing for recovery. Get ready to elevate your fitness game and achieve your strength goals!

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 26, 2025 11:16
  • Last Edited
    Dec 26, 2025 11:26
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.8%
Quadriceps
11.7%
Glutes
10.5%
Front Delts
9.7%
Triceps
9.3%
Upper Back
9.3%
Abs
7%
Lats
7%
Chest
6.2%
Middle Delts
4.7%
Biceps
3.1%
Adductors
2.3%
Lower Back
2.3%
Rear Delts
2.3%
Abductors
1.2%
Forearms
0.4%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Bench Press (Barbell)
3
8 reps
RPE 6
4
Barbell Row
3
10 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Bench Press (Barbell)
3
8 reps
RPE 6
4
Barbell Row
3
10 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Bench Press (Barbell)
3
8 reps
RPE 6
4
Barbell Row
3
10 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Bench Press (Barbell)
3
8 reps
RPE 6
4
Barbell Row
3
10 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Bench Press (Barbell)
3
8 reps
RPE 6
4
Barbell Row
3
10 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Bench Press (Barbell)
3
8 reps
RPE 6
4
Barbell Row
3
10 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Bench Press (Barbell)
3
8 reps
RPE 6
4
Barbell Row
3
10 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Bench Press (Barbell)
3
8 reps
RPE 6
4
Barbell Row
3
10 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6.5
RPE 6
2
Leg Press
3
12 reps
RPE 6
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6.5
RPE 6
2
Leg Press
3
12 reps
RPE 6
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6.5
RPE 6
2
Leg Press
3
12 reps
RPE 6
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6.5
RPE 6
2
Leg Press
3
12 reps
RPE 6
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6.5
RPE 6
2
Leg Press
3
12 reps
RPE 6
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6.5
RPE 6
2
Leg Press
3
12 reps
RPE 6
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6.5
RPE 6
2
Leg Press
3
12 reps
RPE 6
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6.5
RPE 6
2
Leg Press
3
12 reps
RPE 6
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Dip (Bodyweight)
3
12 reps
RPE 6
4
Face Pull
3
15 reps
RPE 6
5
Seated Row (Cable)
3
12 reps
RPE 6
6
Plank
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Dip (Bodyweight)
3
12 reps
RPE 6
4
Face Pull
3
15 reps
RPE 6
5
Seated Row (Cable)
3
12 reps
RPE 6
6
Plank
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Dip (Bodyweight)
3
12 reps
RPE 6
4
Face Pull
3
15 reps
RPE 6
5
Seated Row (Cable)
3
12 reps
RPE 6
6
Plank
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Dip (Bodyweight)
3
12 reps
RPE 6
4
Face Pull
3
15 reps
RPE 6
5
Seated Row (Cable)
3
12 reps
RPE 6
6
Plank
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Dip (Bodyweight)
3
12 reps
RPE 6
4
Face Pull
3
15 reps
RPE 6
5
Seated Row (Cable)
3
12 reps
RPE 6
6
Plank
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Dip (Bodyweight)
3
12 reps
RPE 6
4
Face Pull
3
15 reps
RPE 6
5
Seated Row (Cable)
3
12 reps
RPE 6
6
Plank
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Dip (Bodyweight)
3
12 reps
RPE 6
4
Face Pull
3
15 reps
RPE 6
5
Seated Row (Cable)
3
12 reps
RPE 6
6
Plank
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Dip (Bodyweight)
3
12 reps
RPE 6
4
Face Pull
3
15 reps
RPE 6
5
Seated Row (Cable)
3
12 reps
RPE 6
6
Plank
3
1 mins
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6
3
Bench Press (Barbell)
3 Sets
8 Reps
@6
4
Barbell Row
3 Sets
10 Reps
@6
5
Lateral Raise (Cable)
3 Sets
15 Reps
@6
6
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6.5
@6
2
Leg Press
3 Sets
12 Reps
@6
3
Overhead Press (Barbell)
3 Sets
8 Reps
@6
4
Lat Pulldown
3 Sets
10 Reps
@6
5
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@6
6
Tricep Rope Push Down (Cable)
1 Set
10 Reps
@10
Day 3
1
Lunge (Dumbbell)
3 Sets
10 Reps
@6
2
Leg Curl
3 Sets
15 Reps
@6
3
Dip (Bodyweight)
3 Sets
12 Reps
@6
4
Face Pull
3 Sets
15 Reps
@6
5
Seated Row (Cable)
3 Sets
12 Reps
@6
6
Plank
3 Sets
1 mins
@7