Modified 7-Day Split
Modified 7 day split.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 1 | 1–12 reps | @9.5 |
| 2 | 2–4 reps | @8 | ||
| 2 | Bicep Curl (EZ Bar) | 1 | 1–12 reps | @10 |
| 2 | 8–11 reps | @8 | ||
| 3 | Tricep Kickback | 3 | 7–10 reps | @10 |
| 4 | Hammer Curl | 3 | 6–9 reps | @10 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 9–12 reps | @10 |
| 6 | Alternating Dumbbell Curl | 3 | 10–15 reps | @10 |
| 7 | French Press | 3 | 9–12 reps | @10 |
| 8 | Incline Curl (Dumbbell) | 3 | 5–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hanging Leg Raise | 3 | AMRAP | @10 |
| 2 | Abs Crunch (Bodyweight) | 3 | 5–8 reps | — |
| 3 | Oblique Crunch | 3 | 3–10 reps | — |
| 4 | Russian Twist (Dumbbell) | 3 | AMRAP | — |
| 5 | Ab Roller | 3 | AMRAP | — |
| 6 | Compression Leg Raise | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1–12 reps | @10 |
| 2 | 1–12 reps | @8 | ||
| 2 | Dip (Weighted) | 1 | 1–12 reps | @10 |
| 2 | 1–12 reps | @8 | ||
| 3 | Sling Shot Bench Press (Barbell) | 3 | 5–8 reps | 65% |
| 4 | Incline Bench Press (Dumbbell) | 1 | 4–12 reps | @9.5 |
| 2 | 6–9 reps | @8 | ||
| 5 | Chest Press (Machine) | 3 | 8–15 reps | @10 |
| 6 | Chest Fly (Cable) | 3 | 10–15 reps | @10 |
| 7 | Pec/Trap Complex | 3 | 5 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 2 | 1–8 reps | @10 |
| 2 | Wide Grip Pull-Up | 2 | AMRAP | @9 |
| 3 | Scapular Pull-Up | 3 | AMRAP | @10 |
| 4 | Single Arm Landmine Row | 2 | 4–7 reps | @10 |
| 2 | 8–11 reps | @9 | ||
| 5 | Seal Row | 3 | 6–9 reps | @9.5 |
| 6 | Lat Pulldown | 3 | AMRAP | @10 |
| 7 | Rear Delt Fly (Cable) | 3 | AMRAP | @9 |
| 8 | Pullover (Dumbbell) | 3 | 6–9 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 3–12 reps | @9 |
| 2 | 5–8 reps | @8 | ||
| 2 | Shoulder Press (Machine) | 1 | 5–8 reps | @10 |
| 2 | 9–12 reps | @10 | ||
| 3 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 12–15 reps | @9 |
| 4 | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @10 |
| 5 | Seated Front Raise | 3 | 8–16 reps | @10 |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 7–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1–12 reps | @10 |
| 2 | 1–12 reps | @8 | ||
| 2 | Chest Dips (Cable) | 3 | 10–15 reps | @10 |
| 3 | Sling Shot Bench Press (Barbell) | 3 | 5–8 reps | 65% |
| 4 | Chest Press (Machine) | 3 | 8–15 reps | @10 |
| 5 | Incline Bench Press (Dumbbell) | 1 | 4–12 reps | @9.5 |
| 2 | 6–9 reps | @8 | ||
| 6 | Chest Fly (Cable) | 3 | 10–15 reps | @10 |
| 7 | Pec/Trap Complex | 3 | 5 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1–12 reps | @9 |
| 2 | 4–7 reps | @8 | ||
| 2 | Leg Press | 3 | AMRAP | @10 |
| 3 | Hip Thrust (Barbell) | 1 | 1–12 reps | @10 |
| 2 | 4–15 reps | @9 | ||
| 4 | Sumo Deadlift (Dumbbell) | 3 | AMRAP | @10 |
| 5 | Bulgarian Split Squat (Dumbbell) | 3 | 5–8 reps | @10 |
| 6 | Leg Extension | 3 | 12–15 reps | @10 |
| 7 | Lying Leg Curl | 3 | 10–15 reps | @10 |
| 8 | Reverse Nordic Curl | 3 | 5–8 reps | — |
| Superset | ||||
| 9A | Hip Adductor (Machine) | 3 | 10–15 reps | @10 |
| 9B | Hip Abductor (Machine) | 3 | 10–15 reps | @10 |
| Superset | ||||
| 10A | Standing Calf Raise | 3 | 10–13 reps | @10 |
| 10B | Calf Raise (Bodyweight) | 3 | 10–13 reps | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Modified 7-Day 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 4 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 90 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.
Modified 7-Day Split is structured around 7 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Modified 7-Day 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
