8 day split

by Nicholas S.

1 athletes joined

Program Description

**8 Day Split** is a comprehensive 4-week program designed for dedicated lifters looking to maximize their strength and muscle gains. With 24 intense training sessions, this program strategically divides workouts to target specific muscle groups, ensuring balanced development and recovery. Each session features a mix of compound and isolation exercises, including classics like the Bench Press and Deadlift, along with accessory movements to enhance muscle engagement. Get ready to push your limits and achieve your fitness goals with this structured and effective training plan!

Program Overview

Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 23, 2026 11:11
Last Edited
Feb 23, 2026 11:37

Muscle Engagement

Front

Back

MuscleSet

Upper Back

10.8%

Triceps

10.1%

Chest

9.5%

Front Delts

9.5%

Biceps

9.5%

Abs

6.4%

Middle Delts

6.1%

Glutes

6.1%

Hamstrings

6.1%

Lats

5.4%

Rear Delts

5.4%

Quadriceps

5.4%

Forearms

4.4%

Lower Back

2.4%

Adductors

1.7%

Calves

1.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

Lat Pulldown (Single Arm)

Face Pull

Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Lateral Raise (Dumbbell)

Day 1

Bench Press (Barbell)

Lat Pulldown (Single Arm)

Face Pull

Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Lateral Raise (Dumbbell)

Day 1

Bench Press (Barbell)

Lat Pulldown (Single Arm)

Face Pull

Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Lateral Raise (Dumbbell)

Day 1

Bench Press (Barbell)

Lat Pulldown (Single Arm)

Face Pull

Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Lateral Raise (Dumbbell)

Day 2

Lying Pullover (Cable)

Cable Flexion Row

Bayesian Curl

Hammer Curl (Cable)

Lying Side Lateral Raise

Cable Crossover

Day 2

Lying Pullover (Cable)

Cable Flexion Row

Bayesian Curl

Hammer Curl (Cable)

Lying Side Lateral Raise

Cable Crossover

Day 2

Lying Pullover (Cable)

Cable Flexion Row

Bayesian Curl

Hammer Curl (Cable)

Lying Side Lateral Raise

Cable Crossover

Day 2

Lying Pullover (Cable)

Cable Flexion Row

Bayesian Curl

Hammer Curl (Cable)

Lying Side Lateral Raise

Cable Crossover

Day 3

Safety Bar Squat

Good Morning

Calf Raise (Bodyweight)

Ab Wheel

Day 3

Safety Bar Squat

Good Morning

Calf Raise (Bodyweight)

Ab Wheel

Day 3

Safety Bar Squat

Good Morning

Calf Raise (Bodyweight)

Ab Wheel

Day 3

Safety Bar Squat

Good Morning

Calf Raise (Bodyweight)

Ab Wheel

Day 4

Bench Press (Barbell)

Single Arm Iso Row

Rear Delt Fly (Cable)

Tricep Rope Push Down (Cable)

Bicep Curl (Cable)

One Arm Lateral Raise (Cable)

Day 4

Bench Press (Barbell)

Single Arm Iso Row

Rear Delt Fly (Cable)

Tricep Rope Push Down (Cable)

Bicep Curl (Cable)

One Arm Lateral Raise (Cable)

Day 4

Bench Press (Barbell)

Single Arm Iso Row

Rear Delt Fly (Cable)

Tricep Rope Push Down (Cable)

Bicep Curl (Cable)

One Arm Lateral Raise (Cable)

Day 4

Bench Press (Barbell)

Single Arm Iso Row

Rear Delt Fly (Cable)

Tricep Rope Push Down (Cable)

Bicep Curl (Cable)

One Arm Lateral Raise (Cable)

Day 5

Log Press

JM Press

Bicep Curl (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Single Arm Rear Delt Fly (Cable)

Chest Fly (Cable)

Day 5

Log Press

JM Press

Bicep Curl (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Single Arm Rear Delt Fly (Cable)

Chest Fly (Cable)

Day 5

Log Press

JM Press

Bicep Curl (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Single Arm Rear Delt Fly (Cable)

Chest Fly (Cable)

Day 5

Log Press

JM Press

Bicep Curl (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Single Arm Rear Delt Fly (Cable)

Chest Fly (Cable)

Day 6

Deadlift (Barbell)

Power Shrug

Platz Squat

Lying Leg Raise

Day 6

Deadlift (Barbell)

Power Shrug

Platz Squat

Lying Leg Raise

Day 6

Deadlift (Barbell)

Power Shrug

Platz Squat

Lying Leg Raise

Day 6

Deadlift (Barbell)

Power Shrug

Platz Squat

Lying Leg Raise

Day 1

Bench Press (Barbell)

3 Sets

Lat Pulldown (Single Arm)

2 Sets

Face Pull

2 Sets

Tricep Extension (Cable)

2 Sets

Preacher Curl (Dumbbell)

2 Sets

Lateral Raise (Dumbbell)

2 Sets

Day 3

Safety Bar Squat

3 Sets

Good Morning

2 Sets

Calf Raise (Bodyweight)

2 Sets

Ab Wheel

2 Sets

Day 4

Bench Press (Barbell)

3 Sets

Single Arm Iso Row

2 Sets

Rear Delt Fly (Cable)

2 Sets

Tricep Rope Push Down (Cable)

2 Sets

Bicep Curl (Cable)

2 Sets

One Arm Lateral Raise (Cable)

2 Sets

Day 5

Log Press

3 Sets

JM Press

2 Sets

Bicep Curl (EZ Bar)

2 Sets

Reverse Bicep Curl (EZ Bar)

2 Sets

Single Arm Rear Delt Fly (Cable)

2 Sets

Chest Fly (Cable)

2 Sets

Day 2

Lying Pullover (Cable)

2 Sets

Cable Flexion Row

3 Sets

Bayesian Curl

2 Sets

Hammer Curl (Cable)

2 Sets

Lying Side Lateral Raise

2 Sets

Cable Crossover

2 Sets

Day 6

Deadlift (Barbell)

3 Sets

Power Shrug

2 Sets

Platz Squat

2 Sets

Lying Leg Raise

2 Sets