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Modified 7-Day Split

by Ben S.

Program Description

To achieve aesthetics and strength simultaneously.

Program Overview

  • Level
    Advanced, Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 09, 2025 09:57
  • Last Edited
    Jun 18, 2025 08:12

Summary

Unleash your strength with the Modified 7-Day Split, a comprehensive 4-week program designed to target all major muscle groups every day of the week. Each session focuses on specific areas, including arms, core, and chest, featuring a mix of classic lifts like the bench press and effective isolation exercises for maximum gains. With a full gym setup, you'll push your limits and build muscle with carefully structured workouts that emphasize both intensity and technique. Get ready to transform your physique and elevate your training game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1-12 reps
2-4 reps
RPE 9.5
RPE 8
2
Bicep Curl (EZ Bar)
1
2
1-12 reps
8-11 reps
RPE 10
RPE 8
3
Tricep Kickback
3
7-10 reps
RPE 10
4
Hammer Curl
3
6-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
9-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
10-15 reps
RPE 10
7
French Press
3
9-12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1-12 reps
2-4 reps
RPE 9.5
RPE 8
2
Bicep Curl (EZ Bar)
1
2
1-12 reps
8-11 reps
RPE 10
RPE 8
3
Hammer Curl
3
6-9 reps
RPE 10
4
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Kickback
3
7-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
9-12 reps
RPE 10
7
French Press
3
9-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1-12 reps
2-4 reps
RPE 9.5
RPE 8
2
Bicep Curl (EZ Bar)
1
2
1-12 reps
8-11 reps
RPE 10
RPE 8
3
Hammer Curl
3
6-9 reps
RPE 10
4
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Kickback
3
7-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
9-12 reps
RPE 10
7
French Press
3
9-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1-12 reps
2-4 reps
RPE 9.5
RPE 8
2
Bicep Curl (EZ Bar)
1
2
1-12 reps
8-11 reps
RPE 10
RPE 8
3
Hammer Curl
3
6-9 reps
RPE 10
4
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Kickback
3
7-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
9-12 reps
RPE 10
7
French Press
3
9-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
RPE 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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
RPE 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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
RPE 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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
RPE 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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
2
Dip (Weighted)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
3
Sling Shot Bench Press (Barbell)
3
5-8 reps
65%
4
Incline Bench Press (Dumbbell)
1
2
4-12 reps
6-9 reps
RPE 9.5
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 10
7
Pec/Trap Complex
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
2
Dip (Weighted)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
3
Sling Shot Bench Press (Barbell)
3
5-8 reps
65%
4
Incline Bench Press (Dumbbell)
1
2
4-12 reps
6-9 reps
RPE 9.5
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 10
7
Pec/Trap Complex
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
2
Dip (Weighted)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
3
Sling Shot Bench Press (Barbell)
3
5-8 reps
65%
4
Incline Bench Press (Dumbbell)
1
2
4-12 reps
6-9 reps
RPE 9.5
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 10
7
Pec/Trap Complex
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
2
Dip (Weighted)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
3
Sling Shot Bench Press (Barbell)
3
5-8 reps
65%
4
Incline Bench Press (Dumbbell)
1
2
4-12 reps
6-9 reps
RPE 9.5
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 10
7
Pec/Trap Complex
3
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1-8 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 9
3
Scapular Pull-Up
3
AMRAP
RPE 10
4
Single Arm Landmine Row
2
2
4-7 reps
8-11 reps
RPE 10
RPE 9
5
Seal Row
3
6-9 reps
RPE 9.5
6
Lat Pulldown
3
AMRAP
RPE 10
7
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
8
Pullover (Dumbbell)
3
6-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1-8 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 9
3
Scapular Pull-Up
3
AMRAP
RPE 10
4
Single Arm Landmine Row
2
2
4-7 reps
8-11 reps
RPE 10
RPE 9
5
Seal Row
3
6-9 reps
RPE 9.5
6
Lat Pulldown
3
AMRAP
RPE 10
7
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
8
Pullover (Dumbbell)
3
6-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1-8 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 9
3
Scapular Pull-Up
3
AMRAP
RPE 10
4
Single Arm Landmine Row
2
2
4-7 reps
8-11 reps
RPE 10
RPE 9
5
Seal Row
3
6-9 reps
RPE 9.5
6
Lat Pulldown
3
AMRAP
RPE 10
7
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
8
Pullover (Dumbbell)
3
6-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1-8 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 9
3
Scapular Pull-Up
3
AMRAP
RPE 10
4
Single Arm Landmine Row
2
2
4-7 reps
8-11 reps
RPE 10
RPE 9
5
Seal Row
3
6-9 reps
RPE 9.5
6
Lat Pulldown
3
AMRAP
RPE 10
7
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
8
Pullover (Dumbbell)
3
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-12 reps
5-8 reps
RPE 9
RPE 8
2
Shoulder Press (Machine)
1
2
5-8 reps
9-12 reps
RPE 10
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Front Raise
3
8-16 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
7-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-12 reps
5-8 reps
RPE 9
RPE 8
2
Shoulder Press (Machine)
1
2
5-8 reps
9-12 reps
RPE 10
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Front Raise
3
8-16 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
7-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-12 reps
5-8 reps
RPE 9
RPE 8
2
Shoulder Press (Machine)
1
2
5-8 reps
9-12 reps
RPE 10
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Front Raise
3
8-16 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
7-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-12 reps
5-8 reps
RPE 9
RPE 8
2
Shoulder Press (Machine)
1
2
5-8 reps
9-12 reps
RPE 10
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Front Raise
3
8-16 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
7-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-12 reps
4-7 reps
RPE 9
RPE 8
2
Leg Press
3
AMRAP
RPE 10
3
Hip Thrust (Barbell)
1
2
1-12 reps
4-15 reps
RPE 10
RPE 9
4
Sumo Deadlift (Dumbbell)
3
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
6
Leg Extension
3
12-15 reps
RPE 10
7
Lying Leg Curl
3
10-15 reps
RPE 10
8
Reverse Nordic Curl
3
5-8 reps
-
9A
Hip Adductor (Machine)
3
10-15 reps
RPE 10
9B
Hip Abductor (Machine)
3
10-15 reps
RPE 10
10A
Standing Calf Raise
3
10-13 reps
RPE 10
10B
Calf Raise (Bodyweight)
3
10-13 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-12 reps
4-7 reps
RPE 9
RPE 8
2
Leg Press
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Reverse Nordic Curl
3
5-8 reps
-
6A
Standing Calf Raise
3
10-13 reps
RPE 10
6B
Calf Raise (Bodyweight)
3
10-13 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-12 reps
4-7 reps
RPE 9
RPE 8
2
Leg Press
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Reverse Nordic Curl
3
5-8 reps
-
6A
Standing Calf Raise
3
10-13 reps
RPE 10
6B
Calf Raise (Bodyweight)
3
10-13 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-12 reps
4-7 reps
RPE 9
RPE 8
2
Leg Press
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Reverse Nordic Curl
3
5-8 reps
-
6A
Standing Calf Raise
3
10-13 reps
RPE 10
6B
Calf Raise (Bodyweight)
3
10-13 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
2
Chest Dips (Cable)
3
10-15 reps
RPE 10
3
Sling Shot Bench Press (Barbell)
3
5-8 reps
65%
4
Chest Press (Machine)
3
8-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
2
4-12 reps
6-9 reps
RPE 9.5
RPE 8
6
Chest Fly (Cable)
3
10-15 reps
RPE 10
7
Pec/Trap Complex
3
5 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
2
Dip (Weighted)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
3
Sling Shot Bench Press (Barbell)
3
5-8 reps
65%
4
Incline Bench Press (Dumbbell)
1
2
4-12 reps
6-9 reps
RPE 9.5
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 10
7
Pec/Trap Complex
3
5 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
2
Dip (Weighted)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
3
Sling Shot Bench Press (Barbell)
3
5-8 reps
65%
4
Incline Bench Press (Dumbbell)
1
2
4-12 reps
6-9 reps
RPE 9.5
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 10
7
Pec/Trap Complex
3
5 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
2
Dip (Weighted)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
3
Sling Shot Bench Press (Barbell)
3
5-8 reps
65%
4
Incline Bench Press (Dumbbell)
1
2
4-12 reps
6-9 reps
RPE 9.5
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 10
7
Pec/Trap Complex
3
5 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Close Grip)
1 Set
2 Sets
1-12 Reps
2-4 Reps
@9.5
@8
2
Bicep Curl (EZ Bar)
1 Set
2 Sets
1-12 Reps
8-11 Reps
@10
@8
3
Tricep Kickback
3 Sets
7-10 Reps
@10
4
Hammer Curl
3 Sets
6-9 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
9-12 Reps
@10
6
Alternating Dumbbell Curl
3 Sets
10-15 Reps
@10
7
French Press
3 Sets
9-12 Reps
@10
8
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
@10
Day 2
1
Hanging Leg Raise
3 Sets
AMRAP
@10
2
Abs Crunch (Bodyweight)
3 Sets
5-8 Reps
-
3
Oblique Crunch
3 Sets
3-10 Reps
-
4
Russian Twist (Dumbbell)
3 Sets
AMRAP
-
5
Ab Roller
3 Sets
AMRAP
-
6
Compression Leg Raise
3 Sets
AMRAP
-
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1-12 Reps
1-12 Reps
@10
@8
2
Dip (Weighted)
1 Set
2 Sets
1-12 Reps
1-12 Reps
@10
@8
3
Sling Shot Bench Press (Barbell)
3 Sets
5-8 Reps
65%
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
6-9 Reps
@9.5
@8
5
Chest Press (Machine)
3 Sets
8-15 Reps
@10
6
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
7
Pec/Trap Complex
3 Sets
5 Reps
@8
Day 4
1
Wide Grip Pull-Up
2 Sets
1-8 Reps
@10
2
Wide Grip Pull-Up
2 Sets
AMRAP
@9
3
Scapular Pull-Up
3 Sets
AMRAP
@10
4
Single Arm Landmine Row
2 Sets
2 Sets
4-7 Reps
8-11 Reps
@10
@9
5
Seal Row
3 Sets
6-9 Reps
@9.5
6
Lat Pulldown
3 Sets
AMRAP
@10
7
Rear Delt Fly (Cable)
3 Sets
AMRAP
@9
8
Pullover (Dumbbell)
3 Sets
6-9 Reps
@9
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
3-12 Reps
5-8 Reps
@9
@8
2
Shoulder Press (Machine)
1 Set
2 Sets
5-8 Reps
9-12 Reps
@10
@10
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12-15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Front Raise
3 Sets
8-16 Reps
@10
6
Seated Shoulder Press (Dumbbell)
3 Sets
7-10 Reps
@8
Day 7
1
Bench Press (Barbell)
1 Set
2 Sets
1-12 Reps
1-12 Reps
@10
@8
2
Chest Dips (Cable)
3 Sets
10-15 Reps
@10
3
Sling Shot Bench Press (Barbell)
3 Sets
5-8 Reps
65%
4
Chest Press (Machine)
3 Sets
8-15 Reps
@10
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
6-9 Reps
@9.5
@8
6
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
7
Pec/Trap Complex
3 Sets
5 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
2 Sets
1-12 Reps
4-7 Reps
@9
@8
2
Leg Press
3 Sets
AMRAP
@10
3
Hip Thrust (Barbell)
1 Set
2 Sets
1-12 Reps
4-15 Reps
@10
@9
4
Sumo Deadlift (Dumbbell)
3 Sets
AMRAP
@10
5
Bulgarian Split Squat (Dumbbell)
3 Sets
5-8 Reps
@10
6
Leg Extension
3 Sets
12-15 Reps
@10
7
Lying Leg Curl
3 Sets
10-15 Reps
@10
8
Reverse Nordic Curl
3 Sets
5-8 Reps
-
9A
Hip Adductor (Machine)
3 Sets
10-15 Reps
@10
9B
Hip Abductor (Machine)
3 Sets
10-15 Reps
@10
10A
Standing Calf Raise
3 Sets
10-13 Reps
@10
10B
Calf Raise (Bodyweight)
3 Sets
10-13 Reps
@10