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BoostcampPNG

Body Part Split

by Ivo V.
2 athletes joined

Program Description

For Sangee to get messed up

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 04, 2025 09:18
  • Last Edited
    Jun 07, 2025 05:52
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Lu Lateral Raise
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension
2
6-10 reps
-
7
Russian Twist
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Lu Lateral Raise
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-12 reps
-
5
Overhead Tricep Extension
2
6-10 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Lu Lateral Raise
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension
2
6-10 reps
-
7
Russian Twist
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Lu Lateral Raise
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension
2
6-10 reps
-
7
Russian Twist
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Lu Lateral Raise
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension
2
6-10 reps
-
7
Russian Twist
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Lu Lateral Raise
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension
2
6-10 reps
-
7
Russian Twist
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Lu Lateral Raise
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension
2
6-10 reps
-
7
Russian Twist
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Lu Lateral Raise
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension
2
6-10 reps
-
7
Russian Twist
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Lu Lateral Raise
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension
2
6-10 reps
-
7
Russian Twist
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Lu Lateral Raise
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension
2
6-10 reps
-
7
Russian Twist
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Lu Lateral Raise
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension
2
6-10 reps
-
7
Russian Twist
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Lu Lateral Raise
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Power Shrug
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension
2
6-10 reps
-
7
Russian Twist
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Single Arm Row (Cable)
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Single Arm Row (Cable)
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Single Arm Row (Cable)
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Single Arm Row (Cable)
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Single Arm Row (Cable)
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Single Arm Row (Cable)
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Single Arm Row (Cable)
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Single Arm Row (Cable)
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Single Arm Row (Cable)
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Single Arm Row (Cable)
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Single Arm Row (Cable)
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Single Arm Row (Cable)
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Hanging Leg Raise
2
AMRAP
-
6
Abs Crunch (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Bicep Curl (Barbell)
1
6-10 reps
-
6
Preacher Machine Hammer Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Bicep Curl (Barbell)
1
6-10 reps
-
6
Preacher Machine Hammer Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Bicep Curl (Barbell)
1
6-10 reps
-
6
Preacher Machine Hammer Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Bicep Curl (Barbell)
1
6-10 reps
-
6
Preacher Machine Hammer Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Bicep Curl (Barbell)
1
6-10 reps
-
6
Preacher Machine Hammer Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Bicep Curl (Barbell)
1
6-10 reps
-
6
Preacher Machine Hammer Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Bicep Curl (Barbell)
1
6-10 reps
-
6
Preacher Machine Hammer Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Bicep Curl (Barbell)
1
6-10 reps
-
6
Preacher Machine Hammer Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Bicep Curl (Barbell)
1
6-10 reps
-
6
Preacher Machine Hammer Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Bicep Curl (Barbell)
1
6-10 reps
-
6
Preacher Machine Hammer Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Bicep Curl (Barbell)
1
6-10 reps
-
6
Preacher Machine Hammer Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Bicep Curl (Barbell)
1
6-10 reps
-
6
Preacher Machine Hammer Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-15 reps
-
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-15 reps
-
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-15 reps
-
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-15 reps
-
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-15 reps
-
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-15 reps
-
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-15 reps
-
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-15 reps
-
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-15 reps
-
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-15 reps
-
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-15 reps
-
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-15 reps
-
7
Russian Twist
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
-
2
Lu Lateral Raise
2 Sets
8-12 Reps
-
3
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-
4
Power Shrug
2 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Overhead Tricep Extension
2 Sets
6-10 Reps
-
7
Russian Twist
3 Sets
AMRAP
-
Day 2
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
2
Deadlift (Barbell)
3 Sets
5-8 Reps
-
3
Single Arm Row (Cable)
2 Sets
8-12 Reps
-
4
T-Bar Row
2 Sets
8-12 Reps
-
5
Hanging Leg Raise
2 Sets
AMRAP
-
6
Abs Crunch (Machine)
2 Sets
10-15 Reps
-
Day 3
1
Dip (Weighted)
3 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Chest Fly (Machine)
2 Sets
12-15 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
5
Bicep Curl (Barbell)
1 Set
6-10 Reps
-
6
Preacher Machine Hammer Curls
2 Sets
8-12 Reps
-
Day 4
1
Leg Press
2 Sets
8-12 Reps
-
2
Hack Squat
2 Sets
6-10 Reps
-
3
Leg Extension
2 Sets
10-15 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Standing Calf Raise
2 Sets
10-15 Reps
-
7
Russian Twist
3 Sets
AMRAP
-