E split
Overview
Who it's for
Reviews
Very good
This split is the best split i have experienced. I got amazing muscle in not a lot of time. Everyone should try this split
I got addicted to heroin and cocaine from this split.
This split was good but my chest got smaler evry musel has bin week an am abaut to comit a suside cause i dot get eny fuckig gains
Only written reviews are shown here
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 2 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @8 |
| 3 | Bent Over Row (Barbell) | 1 | 10 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 4 | Lat Pulldown | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 2 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @8 |
| 3 | Bent Over Row (Barbell) | 1 | 10 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 4 | Lat Pulldown | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 10 reps | @8 |
| 2 | 8 reps | @8 | ||
| 2 | Lateral Raise (Dumbbell) | 3 | 10 reps | @8 |
| 3 | Rear Delt Fly (Dumbbell) | 3 | 10 reps | @10 |
| 4 | Bicep Curl (Dumbbell) | 2 | 10 reps | @9 |
| 1 | 8 reps | @9 | ||
| 5 | Tricep Pushdown (Cable) | 2 | 12 reps | @9 |
| 1 | 10 reps | @9 | ||
| 6 | Skull Crusher | 2 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 8 reps | @8 |
| 2 | 6 reps | @8 | ||
| 2 | Leg Curl | 2 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 3 | Standing Calf Raise | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 10 reps | @8 |
| 2 | 8 reps | @8 | ||
| 2 | Lateral Raise (Dumbbell) | 3 | 10 reps | @8 |
| 3 | Bicep Curl (Dumbbell) | 2 | 10 reps | @9 |
| 1 | 8 reps | @9 | ||
| 4 | Tricep Pushdown (Cable) | 2 | 12 reps | @9 |
| 1 | 10 reps | @9 | ||
| 5 | Skull Crusher | 2 | 10 reps | @9 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, E 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 5 weeks are fully unlocked.
This program is built around a garage 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 90 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.
E split is structured around 7 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
E 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.
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