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Rowen's Split

by rowen

Program Description

look sexy ;)

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 30, 2025 02:11
  • Last Edited
    May 07, 2025 01:58
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Chest Press (Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Chest Press (Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Chest Press (Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Chest Press (Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Chest Press (Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
1
-
3
Reverse Pec Deck
1
-
4
Standing Pullover (Cable)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
1
-
3
Reverse Pec Deck
1
-
4
Standing Pullover (Cable)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
1
-
3
Reverse Pec Deck
1
-
4
Standing Pullover (Cable)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
1
-
3
Reverse Pec Deck
1
-
4
Standing Pullover (Cable)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
1
-
3
Reverse Pec Deck
1
-
4
Standing Pullover (Cable)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Calf Raise (Leg Press)
1
-
5A
Hanging Leg Raise
1
-
5B
Hanging Knee Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Calf Raise (Leg Press)
1
-
5A
Hanging Leg Raise
1
-
5B
Hanging Knee Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Calf Raise (Leg Press)
1
-
5A
Hanging Leg Raise
1
-
5B
Hanging Knee Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Calf Raise (Leg Press)
1
-
5A
Hanging Leg Raise
1
-
5B
Hanging Knee Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Calf Raise (Leg Press)
1
-
5A
Hanging Leg Raise
1
-
5B
Hanging Knee Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Reverse Pec Deck
1
-
5
Tricep Push (Machine)
1
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Bicep Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Reverse Pec Deck
1
-
5
Tricep Push (Machine)
1
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Bicep Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Reverse Pec Deck
1
-
5
Tricep Push (Machine)
1
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Bicep Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Reverse Pec Deck
1
-
5
Tricep Push (Machine)
1
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Bicep Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Reverse Pec Deck
1
-
5
Tricep Push (Machine)
1
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
T-Bar Row
1
-
3
Single Arm Row (Cable)
1
-
4
Standing Pullover (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
T-Bar Row
1
-
3
Single Arm Row (Cable)
1
-
4
Standing Pullover (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
T-Bar Row
1
-
3
Single Arm Row (Cable)
1
-
4
Standing Pullover (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
T-Bar Row
1
-
3
Single Arm Row (Cable)
1
-
4
Standing Pullover (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
T-Bar Row
1
-
3
Single Arm Row (Cable)
1
-
4
Standing Pullover (Cable)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Press (Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Fly (Cable)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Press (Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Fly (Cable)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Press (Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Fly (Cable)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Press (Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Fly (Cable)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Press (Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Fly (Cable)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Curl
1
-
3
Leg Extension
1
-
4
Calf Raise (Leg Press)
1
-
5A
Hanging Leg Raise
1
-
5B
Hanging Oblique Knee Raise
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Curl
1
-
3
Leg Extension
1
-
4
Calf Raise (Leg Press)
1
-
5A
Hanging Leg Raise
1
-
5B
Hanging Oblique Knee Raise
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Curl
1
-
3
Leg Extension
1
-
4
Calf Raise (Leg Press)
1
-
5A
Hanging Leg Raise
1
-
5B
Hanging Oblique Knee Raise
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Curl
1
-
3
Leg Extension
1
-
4
Calf Raise (Leg Press)
1
-
5A
Hanging Leg Raise
1
-
5B
Hanging Oblique Knee Raise
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Curl
1
-
3
Leg Extension
1
-
4
Calf Raise (Leg Press)
1
-
5A
Hanging Leg Raise
1
-
5B
Hanging Oblique Knee Raise
1
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
-
2
Incline Chest Press (Machine)
1 Set
-
3
Pec Deck (Machine)
1 Set
-
4
Lateral Raise (Dumbbell)
1 Set
-
5
One Arm Lateral Raise (Cable)
1 Set
-
6
Single Arm Tricep Extension (Cable)
1 Set
-
Day 2
1
Lat Pulldown
1 Set
-
2
Seated Wide-Grip Row (Cable)
1 Set
-
3
Reverse Pec Deck
1 Set
-
4
Standing Pullover (Cable)
1 Set
-
5
Bicep Curl (Dumbbell)
1 Set
-
Day 3
1
Deadlift (Barbell)
1 Set
-
2
Leg Extension
1 Set
-
3
Leg Curl
1 Set
-
4
Calf Raise (Leg Press)
1 Set
-
5A
Hanging Leg Raise
1 Set
-
5B
Hanging Knee Raise
1 Set
-
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
-
2
Lateral Raise (Dumbbell)
1 Set
-
3
One Arm Lateral Raise (Cable)
1 Set
-
4
Reverse Pec Deck
1 Set
-
5
Tricep Push (Machine)
1 Set
-
6
Tricep Extension (Cable)
1 Set
-
7
Bicep Curl (Cable)
1 Set
-
8
Bicep Curl (Machine)
1 Set
-
Day 5
1
Lat Pulldown
1 Set
-
2
T-Bar Row
1 Set
-
3
Single Arm Row (Cable)
1 Set
-
4
Standing Pullover (Cable)
1 Set
-
Day 6
1
Incline Bench Press (Smith Machine)
1 Set
-
2
Chest Press (Machine)
1 Set
-
3
Pec Deck (Machine)
1 Set
-
4
Chest Fly (Cable)
1 Set
-
Day 7
1
Squat (Barbell)
1 Set
-
2
Leg Curl
1 Set
-
3
Leg Extension
1 Set
-
4
Calf Raise (Leg Press)
1 Set
-
5A
Hanging Leg Raise
1 Set
-
5B
Hanging Oblique Knee Raise
1 Set
-