Benjamin's Gentlemen Split
For intermediate lifters. Focus on Legs , Arms
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 4–8 reps | @8 |
| 2 | Good Morning | 3 | 8–12 reps | @8 |
| Superset | ||||
| 3A | Hack Squat | 3 | 8–12 reps | @8 |
| 3B | Hack Squat Extra | 1 | 8–12 reps | @8 |
| Superset | ||||
| 4A | Chin-Up (Weighted) | 3 | 8–10 reps | @8 |
| 4B | Hanging Leg Raise | 3 | 12–20 reps | @8 |
| Superset | ||||
| 5A | Smith Machine Calf Raises | 3 | 15–20 reps | @8 |
| 5B | Reverse Bicep Curl (EZ Bar) | 4 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Close Grip Pull-ups (weighted) | 3 | 2–5 reps | @8 |
| 2 | Barbell Row | 3 | 6–10 reps | @8 |
| Superset | ||||
| 3A | AD Press | 3 | 6–10 reps | @8 |
| 3B | Hanging Leg Raise | 3 | 15–20 reps | @8 |
| Superset | ||||
| 4A | Skull Chrushers (EZ-Bar) | 3 | 6–10 reps | @8 |
| 4B | Skull Chrushers Extra | 1 | 6–10 reps | @8 |
| 4C | Strict Curl (EZ-Bar) | 3 | 6–10 reps | @8 |
| 4D | Strict Curl Extra | 1 | 6–10 reps | @8 |
| Superset | ||||
| 5A | Pullover (Dumbbell) | 3 | 8–12 reps | @8 |
| 5B | Pull Over Extra | 1 | 8–12 reps | @8 |
| 5C | Seated Wrist Curl (Barbell) | 3 | 12–15 reps | @8 |
| 5D | Seated Wrist Curl Extra | 1 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 5–8 reps | @8 |
| 2 | Trap Bar Deadlift | 3 | 6–10 reps | @8 |
| Superset | ||||
| 3A | Leg Press (45 Degrees) | 3 | 8–12 reps | @8 |
| 3B | Leg Press Extra | 1 | 8–12 reps | @8 |
| Superset | ||||
| 4A | Wide Grip Pull-Up | 3 | 8–12 reps | @8 |
| 4B | Decline Crunch (Weighted) | 3 | 12–20 reps | @8 |
| Superset | ||||
| 5A | Seated Calf Raise | 3 | 15–20 reps | @8 |
| 5B | Hammer Curl (Fat Gripz | 4 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 3 | 6–8 reps | @8 |
| 2 | Bench Press (Close Grip) | 3 | 6–10 reps | @8 |
| Superset | ||||
| 3A | T-Bar Row | 4 | 6–10 reps | @8 |
| 3B | Bicep Curl (Barbell) | 4 | 6–10 reps | @8 |
| Superset | ||||
| 4A | Upright Row (Barbell) | 3 | 8–12 reps | @8 |
| 4B | Upright Row Extra | 1 | 8–12 reps | @8 |
| 4C | Wide Grip Pull-Up | 3 | 8–12 reps | @8 |
| 4D | Wide Grip Extra | 1 | 8–12 reps | @8 |
| Superset | ||||
| 5A | Tricep Pushdown (Cable) | 3 | 8–12 reps | @8 |
| 5B | Cable Crunch | 3 | 15–20 reps | @8 |
| 5C | Face Pull | 3 | 15–20 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Benjamin's Gentlemen 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 12 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 80 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.
Benjamin's Gentlemen Split is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Benjamin's Gentlemen 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.
Get started
