Precision Modern Split
" Build Bigger, Lift Stronger " This program split is designed for All levels For strength and hypertrophy 💪🏼 "a repetitive two-week cycle"
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 15 reps | 50% |
| 1 | 12 reps | 70% | ||
| 1 | 8 reps | 90% | ||
| 1 | 2 reps | 95% | ||
| 2 | Decline Bench Press (Barbell) | 1 | 12 reps | 70% |
| 1 | 10 reps | 80% | ||
| 1 | 6 reps | 90% | ||
| 3 | Cable Crossover | 2 | 12 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 4 | Chest Fly (Dumbbell) | 3 | 12 reps | — |
| 5 | Lateral Raise (Dumbbell) | 1 | 12 reps | @6.5 |
| 2 | 10 reps | @8 | ||
| 1 | 8 reps | @8.5 | ||
| 6 | Skull Crusher (Barbell) | 3 | 8–12 reps | — |
| 7 | Single Arm Pushdown | 1 | 11 reps | — |
| 1 | 9 reps | — | ||
| 1 | 7 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Back Extension (Weighted) | 3 | 8–15 reps |
| 2 | Bent Over Row (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | T-Bar Row | 1 | 12 reps |
| 2 | 10 reps | ||
| 4 | Lat Pulldown | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Shrug (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 6 | Standing Pullover (Cable) | 3 | 8–12 reps |
| 7 | Seated Dumbbell Curl | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 8 | Hammer Curl | 3 | 8–12 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Military Press (Barbell) | 1 | 15 reps | @6 |
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 6 reps | @9.5 | ||
| 2 | One Arm Lateral Raise (Cable) | 3 | 8–12 reps | — |
| 3 | Front Raise | 3 | 8–12 reps | — |
| 4 | Leg Extension | 1 | 12 reps | — |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 5 | Hack Squat | 1 | 10 reps | — |
| 1 | 8 reps | — | ||
| 1 | 6 reps | — | ||
| 6 | Leg Curl | 3 | 8–12 reps | — |
| 7 | Seated Calf Raise | 4 | 10–15 reps | — |
| 8 | Face Pull | 3 | 8–12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 6 reps | ||
| 2 | Incline Chest Fly (Dumbbell) | 3 | 8–12 reps |
| 3 | Seated Row (Cable) | 3 | 8–12 reps |
| 4 | Lat Pulldown (Neutral Grip) | 1 | 12 reps |
| 2 | 10 reps | ||
| 5 | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 6 | Preacher Curl (Dumbbell) | 3 | 8–12 reps |
| 7 | Tricep Rope Push Down (Cable) | 3 | 8–12 reps |
| 8 | Bench Press (Close Grip) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 15 reps | 50% |
| 1 | 12 reps | 70% | ||
| 1 | 10 reps | 75% | ||
| 1 | 6 reps | 85% | ||
| 1 | 3 reps | 95% | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | — |
| 3 | Leg Press (45 Degrees) | 3 | 8–12 reps | — |
| 4 | Standing Calf Raise | 1 | 15 reps | — |
| 1 | 12 reps | — | ||
| 1 | 10 reps | — | ||
| 5 | Reverse Wrist Curl (Dumbbell) | 3 | 8–12 reps | — |
| 6 | Wrist Curls | 3 | 8–12 reps | — |
| 7 | Reverse Bicep Curl (Dumbbell) | 3 | 8–12 reps | — |
Weeks 2–2 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Precision Modern Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 2 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Precision Modern Split is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 2 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Precision Modern Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
