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BoostcampPNG

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
    Mar 14, 2025 02:20
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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
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