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BoostcampPNG

Chill UL split

by Ori A.
5.0
(1 rating)

Program Description

Be happy gng hf, 🗣️ Always spend 5 min light walking before workout

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2025 07:08
  • Last Edited
    Jul 23, 2025 01:37
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
9 reps
70%
2
Single Arm Tricep Extension (Cable)
2
2-5 reps
RPE 10
3
Lateral Raise (Cable)
2
2-5 reps
RPE 10
4
Chin-Up (Bodyweight)
1
5-10 reps
RPE 6
5
Bayesian Curl
2
2-6 reps
RPE 10
6
Chest Fly (Machine)
2
3-5 reps
RPE 10
7
Hamin Humps
2
3-6 reps
RPE 10
8
Seated Row (Machine)
2
3-5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
9 reps
70%
2
Seated Hamstring Curl
2
3-6 reps
RPE 10
3
Leg Extension
1
9 reps
60%
4
Leg Extension
2
2-5 reps
RPE 10
5
Hip Thrust (Machine)
1
5-8 reps
50%
6
Hip Thrust (Machine)
1
5-8 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Hip Adductor (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
9 reps
70%
2
Single Arm Tricep Extension (Cable)
2
2-5 reps
RPE 10
3
Lateral Raise (Cable)
2
2-5 reps
RPE 10
4
Chin-Up (Bodyweight)
1
5 reps
RPE 6
5
Bayesian Curl
2
2-6 reps
RPE 10
6
Chest Fly (Machine)
2
3-5 reps
RPE 10
7
Reverse Pec Deck
2
3-6 reps
RPE 10
8
Wide Grip Lat Pulldown
2
2-5 reps
RPE 9.5
9
Kelso Shrug
2
2-5 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
9 reps
70%
2
Seated Hamstring Curl
2
3-6 reps
RPE 10
3
Leg Extension
1
9 reps
60%
4
Leg Extension
2
2-5 reps
RPE 10
5
Hip Thrust (Machine)
1
5-8 reps
50%
6
Hip Thrust (Machine)
1
5-8 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Hip Adductor (Machine)
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Walk
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Walk
1
60 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Tricep Rope Push Down (Cable)
1 Set
9 Reps
70%
2
Single Arm Tricep Extension (Cable)
2 Sets
2-5 Reps
@10
3
Lateral Raise (Cable)
2 Sets
2-5 Reps
@10
4
Chin-Up (Bodyweight)
1 Set
5-10 Reps
@6
5
Bayesian Curl
2 Sets
2-6 Reps
@10
6
Chest Fly (Machine)
2 Sets
3-5 Reps
@10
7
Hamin Humps
2 Sets
3-6 Reps
@10
8
Seated Row (Machine)
2 Sets
3-5 Reps
@10
Day 2
1
Seated Hamstring Curl
1 Set
9 Reps
70%
2
Seated Hamstring Curl
2 Sets
3-6 Reps
@10
3
Leg Extension
1 Set
9 Reps
60%
4
Leg Extension
2 Sets
2-5 Reps
@10
5
Hip Thrust (Machine)
1 Set
5-8 Reps
50%
6
Hip Thrust (Machine)
1 Set
5-8 Reps
@10
7
Standing Calf Raise
2 Sets
8-12 Reps
@10
8
Hip Adductor (Machine)
2 Sets
5-8 Reps
@10
Day 4
1
Tricep Rope Push Down (Cable)
1 Set
9 Reps
70%
2
Single Arm Tricep Extension (Cable)
2 Sets
2-5 Reps
@10
3
Lateral Raise (Cable)
2 Sets
2-5 Reps
@10
4
Chin-Up (Bodyweight)
1 Set
5 Reps
@6
5
Bayesian Curl
2 Sets
2-6 Reps
@10
6
Chest Fly (Machine)
2 Sets
3-5 Reps
@10
7
Reverse Pec Deck
2 Sets
3-6 Reps
@10
8
Wide Grip Lat Pulldown
2 Sets
2-5 Reps
@9.5
9
Kelso Shrug
2 Sets
2-5 Reps
@10
Day 5
1
Seated Hamstring Curl
1 Set
9 Reps
70%
2
Seated Hamstring Curl
2 Sets
3-6 Reps
@10
3
Leg Extension
1 Set
9 Reps
60%
4
Leg Extension
2 Sets
2-5 Reps
@10
5
Hip Thrust (Machine)
1 Set
5-8 Reps
50%
6
Hip Thrust (Machine)
1 Set
5-8 Reps
@10
7
Standing Calf Raise
2 Sets
8-12 Reps
@10
8
Hip Adductor (Machine)
2 Sets
5-8 Reps
@10
Day 3
1
Stretching
1 Set
15 mins
-
2
Walk
1 Set
60 mins
-
Day 6
1
Stretching
1 Set
15 mins
-
2
Walk
1 Set
60 mins
-
Day 7
1
Stretching
1 Set
15 mins
-
2
Walk
1 Set
60 mins
-