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Jakes Athlete Split (1)

by Jake B.

Program Description

Become an athlete with a little bit of body building

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 26, 2025 02:29
  • Last Edited
    Jun 18, 2025 12:43

Summary

Unleash your inner athlete with Jake's Athlete Split, a comprehensive 6-week program designed for serious lifters. Committing just 5 days a week, you'll engage in targeted workouts that build strength and muscle across all major muscle groups. From explosive bench presses to intense leg days, each session is crafted to maximize your gains and boost your performance. Equip yourself with the full gym setup and get ready to transform your physique and elevate your training game!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
85%
75%
2
Dip (Weighted)
3
10 reps
50%
3
Pull-Up (Weighted)
3
10 reps
-
4
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
87.5%
77.5%
2
Dip (Weighted)
4
8 reps
55%
3
Pull-Up (Weighted)
3
8 reps
10%
4
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
90%
80%
2
Dip (Weighted)
5
5 reps
60%
3
Pull-Up (Weighted)
3
7 reps
20%
4
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
92.5%
82.5%
2
Dip (Weighted)
5
5 reps
65%
3
Pull-Up (Weighted)
3
6 reps
30%
4
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
85%
2
Dip (Weighted)
5
4 reps
70%
3
Pull-Up (Weighted)
3
5 reps
40%
4
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
100%
80%
2
Dip (Weighted)
5
3 reps
75%
3
Pull-Up (Weighted)
3
4 reps
50%
4
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
6+ reps
10+ reps
85%
65%
2
Lateral Raise (Cable)
3
12 reps
-
3
Lateral Raise (Machine)
2
12 reps
-
4
Alternating Dumbbell Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Drag Curl
2
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
8
Bicep Curl (Cable)
2
12 reps
-
9
Carter Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
6+ reps
10+ reps
87%
65%
2
Lateral Raise (Cable)
3
12 reps
-
3
Lateral Raise (Machine)
2
12 reps
-
4
Alternating Dumbbell Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Drag Curl
2
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
8
Bicep Curl (Cable)
2
12 reps
-
9
Carter Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
6+ reps
10+ reps
89%
65%
2
Lateral Raise (Cable)
3
12 reps
-
3
Lateral Raise (Machine)
2
12 reps
-
4
Alternating Dumbbell Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Drag Curl
2
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
8
Bicep Curl (Cable)
2
12 reps
-
9
Carter Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
6+ reps
10+ reps
91%
65%
2
Lateral Raise (Cable)
3
12 reps
-
3
Lateral Raise (Machine)
2
12 reps
-
4
Alternating Dumbbell Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Drag Curl
2
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
8
Bicep Curl (Cable)
2
12 reps
-
9
Carter Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
6+ reps
10+ reps
93%
65%
2
Lateral Raise (Cable)
3
12 reps
-
3
Lateral Raise (Machine)
2
12 reps
-
4
Alternating Dumbbell Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Drag Curl
2
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
8
Bicep Curl (Cable)
2
12 reps
-
9
Carter Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
6+ reps
10+ reps
100%
65%
2
Lateral Raise (Cable)
3
12 reps
-
3
Lateral Raise (Machine)
2
12 reps
-
4
Alternating Dumbbell Curl
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Drag Curl
2
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
8
Bicep Curl (Cable)
2
12 reps
-
9
Carter Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
1 reps
3 reps
80%
75%
2
Hang Clean
3
5 reps
60%
3
Incline Bench Press (Barbell)
3
8 reps
60%
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
1 reps
3 reps
82.5%
77.5%
2
Hang Clean
3
5 reps
65%
3
Incline Bench Press (Barbell)
3
8 reps
62.5%
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
1 reps
3 reps
85%
80%
2
Hang Clean
4
4 reps
70%
3
Incline Bench Press (Barbell)
3
8 reps
65%
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
1 reps
3 reps
87.5%
82.5%
2
Hang Clean
4
3 reps
75%
3
Incline Bench Press (Barbell)
3
7 reps
67.5%
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
1 reps
3 reps
90%
85%
2
Hang Clean
3
3 reps
80%
3
Incline Bench Press (Barbell)
3
6 reps
70%
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
1 reps
3 reps
100%
75%
2
Hang Clean
1
1 reps
100%
3
Incline Bench Press (Barbell)
3
6 reps
75%
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
6 reps
10 reps
80%
70%
2
Lat Pulldown (Neutral Grip)
2
10 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
10 reps
-
5
Standing Pullover (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
6 reps
10 reps
82.5%
72.5%
2
Lat Pulldown (Neutral Grip)
2
10 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
10 reps
-
5
Standing Pullover (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
6 reps
10 reps
85%
75%
2
Lat Pulldown (Neutral Grip)
2
10 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
10 reps
-
5
Standing Pullover (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
8 reps
12 reps
85%
75%
2
Lat Pulldown (Neutral Grip)
2
10 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
10 reps
-
5
Standing Pullover (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
6 reps
10 reps
87.5%
77.5%
2
Lat Pulldown (Neutral Grip)
2
10 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
10 reps
-
5
Standing Pullover (Cable)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
6 reps
10 reps
90%
77.5%
2
Lat Pulldown (Neutral Grip)
2
10 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
10 reps
-
5
Standing Pullover (Cable)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
3 reps
5 reps
80%
60%
2
Split Squat (Dumbbell)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Single Leg Hamstring Curl
2
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
10 reps
-
7
Hip Abductor (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
3 reps
5 reps
82.5%
65%
2
Split Squat (Dumbbell)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Single Leg Hamstring Curl
2
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
10 reps
-
7
Hip Abductor (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
3 reps
5 reps
85%
70%
2
Split Squat (Dumbbell)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Single Leg Hamstring Curl
2
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
10 reps
-
7
Hip Abductor (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
3 reps
5 reps
87.5%
75%
2
Split Squat (Dumbbell)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Single Leg Hamstring Curl
2
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
10 reps
-
7
Hip Abductor (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
3 reps
5 reps
90%
80%
2
Split Squat (Dumbbell)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Single Leg Hamstring Curl
2
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
10 reps
-
7
Hip Abductor (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
3 reps
5 reps
100%
85%
2
Split Squat (Dumbbell)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Single Leg Hamstring Curl
2
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
2
10 reps
-
7
Hip Abductor (Machine)
2
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
3 Reps
85%
75%
2
Dip (Weighted)
3 Sets
10 Reps
50%
3
Pull-Up (Weighted)
3 Sets
10 Reps
-
4
Push Up
2 Sets
AMRAP
-
Day 2
1
Shoulder Press (Plate Loaded)
1 Set
2 Sets
6+ Reps
10+ Reps
85%
65%
2
Lateral Raise (Cable)
3 Sets
12 Reps
-
3
Lateral Raise (Machine)
2 Sets
12 Reps
-
4
Alternating Dumbbell Curl
3 Sets
8 Reps
-
5
Skull Crusher (Barbell)
3 Sets
12 Reps
-
6
Drag Curl
2 Sets
10 Reps
-
7
Tricep Extension (Cable)
2 Sets
10 Reps
-
8
Bicep Curl (Cable)
2 Sets
12 Reps
-
9
Carter Extension
2 Sets
12 Reps
-
Day 3
1
Hack Squat
1 Set
3 Sets
1 Reps
3 Reps
80%
75%
2
Hang Clean
3 Sets
5 Reps
60%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
60%
4
Leg Extension
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
20 Reps
-
Day 4
1
Single Arm Iso Row
1 Set
2 Sets
6 Reps
10 Reps
80%
70%
2
Lat Pulldown (Neutral Grip)
2 Sets
10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
10 Reps
-
4
Lat Pulldown (Close Grip)
2 Sets
10 Reps
-
5
Standing Pullover (Cable)
1 Set
10 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
60%
2
Split Squat (Dumbbell)
2 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Single Leg Hamstring Curl
2 Sets
12 Reps
-
5
Lateral Raise (Machine)
3 Sets
12 Reps
-
6
Hip Adductor (Machine)
2 Sets
10 Reps
-
7
Hip Abductor (Machine)
2 Sets
10 Reps
-