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Blackpill Anti-Gymcell Split

by Maxim S.

Program Description

The split primarily focuses on emphasizing masculine proportions and muscles which are attractive to the opposite sex, not to other men and gymcells. These include a 1.6 shoulder to waist ratio and heavy emphasis on delts and upper body without neglecting the rest. Functional strength is also a secondary goal. The split has a skeleton of a 4 day upper lower with an extra day pulled from it that includes arms, delts and some other isolations. Core is also not neglected and trained on lower days.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 08, 2026 10:02
  • Last Edited
    Feb 09, 2026 07:24
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Upper Back
10.3%
Front Delts
10%
Middle Delts
8.2%
Quadriceps
7.5%
Hamstrings
7.5%
Abs
7.5%
Lats
7.5%
Chest
5.6%
Rear Delts
5.3%
Glutes
5%
Biceps
4.4%
Neck
3.8%
Calves
2.5%
Adductors
1.3%
Lower Back
1.3%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
High Row
2
-
5
Shoulder Press (Machine)
2
-
6
Chin-Up (Weighted)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
High Row
2
-
5
Shoulder Press (Machine)
2
-
6
Chin-Up (Weighted)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
High Row
2
-
5
Shoulder Press (Machine)
2
-
6
Chin-Up (Weighted)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
High Row
2
-
5
Shoulder Press (Machine)
2
-
6
Chin-Up (Weighted)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
High Row
2
-
5
Shoulder Press (Machine)
2
-
6
Chin-Up (Weighted)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
High Row
2
-
5
Shoulder Press (Machine)
2
-
6
Chin-Up (Weighted)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
High Row
2
-
5
Shoulder Press (Machine)
2
-
6
Chin-Up (Weighted)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
High Row
2
-
5
Shoulder Press (Machine)
2
-
6
Chin-Up (Weighted)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Neck Curl
1
-
9
Neck Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Neck Curl
1
-
9
Neck Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Neck Curl
1
-
9
Neck Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Neck Curl
1
-
9
Neck Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Neck Curl
1
-
9
Neck Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Neck Curl
1
-
9
Neck Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Neck Curl
1
-
9
Neck Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Neck Curl
1
-
9
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
-
2
Lateral Raise (Cable)
3
-
3
Tricep Pushdown (Cable)
2
-
4
Rear Delt Fly (Machine)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Pec Deck (Machine)
1
-
7
Neck Curl
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
-
2
Lateral Raise (Cable)
3
-
3
Tricep Pushdown (Cable)
2
-
4
Rear Delt Fly (Machine)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Pec Deck (Machine)
1
-
7
Neck Curl
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
-
2
Lateral Raise (Cable)
3
-
3
Tricep Pushdown (Cable)
2
-
4
Rear Delt Fly (Machine)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Pec Deck (Machine)
1
-
7
Neck Curl
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
-
2
Lateral Raise (Cable)
3
-
3
Tricep Pushdown (Cable)
2
-
4
Rear Delt Fly (Machine)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Pec Deck (Machine)
1
-
7
Neck Curl
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
-
2
Lateral Raise (Cable)
3
-
3
Tricep Pushdown (Cable)
2
-
4
Rear Delt Fly (Machine)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Pec Deck (Machine)
1
-
7
Neck Curl
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
-
2
Lateral Raise (Cable)
3
-
3
Tricep Pushdown (Cable)
2
-
4
Rear Delt Fly (Machine)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Pec Deck (Machine)
1
-
7
Neck Curl
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
-
2
Lateral Raise (Cable)
3
-
3
Tricep Pushdown (Cable)
2
-
4
Rear Delt Fly (Machine)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Pec Deck (Machine)
1
-
7
Neck Curl
1
-
8
Neck Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
-
2
Lateral Raise (Cable)
3
-
3
Tricep Pushdown (Cable)
2
-
4
Rear Delt Fly (Machine)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Pec Deck (Machine)
1
-
7
Neck Curl
1
-
8
Neck Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
High Row
2
-
5
Shoulder Press (Machine)
2
-
6
Chin-Up (Weighted)
2
-
7
Lateral Raise (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
High Row
2
-
5
Shoulder Press (Machine)
2
-
6
Chin-Up (Weighted)
2
-
7
Lateral Raise (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
High Row
2
-
5
Shoulder Press (Machine)
2
-
6
Chin-Up (Weighted)
2
-
7
Lateral Raise (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
High Row
2
-
5
Shoulder Press (Machine)
2
-
6
Chin-Up (Weighted)
2
-
7
Lateral Raise (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
High Row
2
-
5
Shoulder Press (Machine)
2
-
6
Chin-Up (Weighted)
2
-
7
Lateral Raise (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
High Row
2
-
5
Shoulder Press (Machine)
2
-
6
Chin-Up (Weighted)
2
-
7
Lateral Raise (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
High Row
2
-
5
Shoulder Press (Machine)
2
-
6
Chin-Up (Weighted)
2
-
7
Lateral Raise (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
High Row
2
-
5
Shoulder Press (Machine)
2
-
6
Chin-Up (Weighted)
2
-
7
Lateral Raise (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Neck Curl
1
-
9
Neck Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Neck Curl
1
-
9
Neck Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Neck Curl
1
-
9
Neck Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Neck Curl
1
-
9
Neck Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Neck Curl
1
-
9
Neck Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Neck Curl
1
-
9
Neck Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Neck Curl
1
-
9
Neck Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Neck Curl
1
-
9
Neck Extension
1
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
2 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
3
Leg Extension
2 Sets
-
4
Leg Curl
2 Sets
-
5
Standing Calf Raise
2 Sets
-
6
Abs Crunch (Machine)
2 Sets
-
7
Hanging Leg Raise
2 Sets
-
8
Neck Curl
1 Set
-
9
Neck Extension
1 Set
-
Day 1
1
Bench Press (Barbell)
2 Sets
-
2
T-Bar Row
2 Sets
-
3
Incline Bench Press (Dumbbell)
2 Sets
-
4
High Row
2 Sets
-
5
Shoulder Press (Machine)
2 Sets
-
6
Chin-Up (Weighted)
2 Sets
-
7
Lateral Raise (Cable)
2 Sets
-
8
Rear Delt Fly (Machine)
2 Sets
-
Day 3
1
Preacher Curl (EZ Bar)
3 Sets
-
2
Lateral Raise (Cable)
3 Sets
-
3
Tricep Pushdown (Cable)
2 Sets
-
4
Rear Delt Fly (Machine)
3 Sets
-
5
Overhead Tricep Extension (Cable)
2 Sets
-
6
Pec Deck (Machine)
1 Set
-
7
Neck Curl
1 Set
-
8
Neck Extension
1 Set
-
Day 4
1
Bench Press (Barbell)
2 Sets
-
2
T-Bar Row
2 Sets
-
3
Incline Bench Press (Dumbbell)
2 Sets
-
4
High Row
2 Sets
-
5
Shoulder Press (Machine)
2 Sets
-
6
Chin-Up (Weighted)
2 Sets
-
7
Lateral Raise (Cable)
2 Sets
-
8
Overhead Tricep Extension (Cable)
2 Sets
-
Day 5
1
Squat (Barbell)
2 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
3
Leg Extension
2 Sets
-
4
Leg Curl
2 Sets
-
5
Standing Calf Raise
2 Sets
-
6
Abs Crunch (Machine)
2 Sets
-
7
Hanging Leg Raise
2 Sets
-
8
Neck Curl
1 Set
-
9
Neck Extension
1 Set
-