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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 09:52

Summary

Unwind and strengthen with the Chill UL Split, a week-long program designed to balance intensity and recovery across seven days. This full gym routine focuses on both upper and lower body workouts, incorporating a mix of cable and machine exercises to target key muscle groups. Each session is crafted to enhance your strength while allowing you to enjoy the process, making it perfect for lifters looking to stay consistent without the burnout. Get ready to build muscle and improve your fitness with a laid-back approach!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.8%
Hamstrings
9.7%
Lats
9.7%
Triceps
7.7%
Biceps
7.7%
Quadriceps
7.7%
Other
7.7%
Rear Delts
6.2%
Middle Delts
5.1%
Front Delts
5.1%
Chest
5.1%
Glutes
5.1%
Calves
5.1%
Adductors
5.1%
Lower Back
1%
Abs
1%
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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
-