training split
Muscle/strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Straight Leg Calf Raise | 2 | 8–12 reps | @10 |
| 2 | Leg Extension | 2 | 5–10 reps | @10 |
| 3 | Hack Squat | 2 | 5–10 reps | @10 |
| 4 | Seated Hamstring Curl | 2 | 5–10 reps | @10 |
| 5 | Romanian Deadlift (Dumbbell) | 2 | 5–10 reps | @10 |
| 6 | Bulgarian Split Squat (Dumbbell) | 1 | 5–10 reps | @10 |
| 7 | Hip Adductor (Machine) | 2 | 5–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 2 | 5–10 reps | @10 |
| 2 | T-Bar Row | 2 | 5–10 reps | @10 |
| 3 | Chest Supported Row (Machine) | 2 | 5–10 reps | @10 |
| 4 | Preacher Curl (Machine) | 2 | 5–10 reps | @10 |
| 5 | Hammer Curl (Cable) | 2 | 5–10 reps | @10 |
| 6 | Reverse Pec Deck | 2 | 5–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 5–10 reps | @10 |
| 2 | Shoulder Press (Machine) | 2 | 5–10 reps | @10 |
| 3 | Pec Deck (Machine) | 2 | 5–10 reps | @10 |
| 4 | Chest Press (Machine) | 1 | 5–10 reps | @10 |
| 5 | Lateral Raise (Dumbbell) | 3 | 6–10 reps | @10 |
| 6 | JM Press (Smith Machine) | 2 | 5–10 reps | @10 |
| 7 | V-Handle Tricep Pushdown (Cable) | 2 | 5–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Straight Leg Calf Raise | 2 | 8–12 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 2 | 5–10 reps | @10 |
| 3 | Leg Extension | 2 | 5–10 reps | @10 |
| 4 | Seated Hamstring Curl | 2 | 5–10 reps | @10 |
| 5 | Leg Press (45 Degrees) | 2 | 5–10 reps | @10 |
| 6 | Hip Abductor (Machine) | 2 | 5–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 2 | 5–10 reps | @10 |
| 2 | Pec Deck (Machine) | 2 | 5–10 reps | @10 |
| 3 | Shoulder Press (Machine) | 2 | 5–10 reps | @10 |
| 4 | Lateral Raise (Dumbbell) | 3 | 5–10 reps | @10 |
| 5 | Wide Grip Lat Pulldown | 2 | 5–10 reps | @10 |
| 6 | T-Bar Row | 2 | 5–10 reps | @10 |
| 7 | Preacher Curl (Machine) | 2 | 5–10 reps | @10 |
| 8 | V-Handle Tricep Pushdown (Cable) | 2 | 5–10 reps | @10 |
| 9 | Hammer Curl (Cable) | 2 | 5–10 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, training 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 18 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 180 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.
training split is structured around 5 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
training 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.
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