Gentleman's split | Workout Programs | Boostcamp App |

Gentleman's split

by AKhan

22 athletes joined

Program Description

Bodybuilding routine with extra focus on the back, shoulders, and arms

Program Overview

Level

Intermediate

Goal

Bodybuilding, Powerbuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

80 minutes

Created

Jan 02, 2024 09:24

Last Edited

Jun 02, 2024 02:35

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Day 2

1

Squat (Barbell)

3 Sets

4-8 Reps

2

Front Squat (Barbell)

3 Sets

4-8 Reps

3A

Stiff Leg Deadlift

4 Sets

6-10 Reps

3B

Pull-Up (Weighted)

4 Sets

4-6 Reps

3C

Hanging Leg Raise

4 Sets

AMRAP

4A

Seated Calf Raise

4 Sets

10-15 Reps

4B

Neck Curl

4 Sets

10-15 Reps

4C

Hanging Leg Raise

4 Sets

AMRAP

Day 4

1

Deadlift (Barbell)

3 Sets

2-5 Reps

2

Front Squat (Barbell)

4 Sets

8-12 Reps

3A

Rack Pull (Barbell)

4 Sets

8-12 Reps

3B

Pull-Up (Bodyweight)

4 Sets

AMRAP

3C

Hanging Leg Raise

4 Sets

AMRAP

Day 5

1A

Hammer Curl

4 Sets

8-12 Reps

1B

Overhead Press (Dumbbell)

4 Sets

6-10 Reps

1C

French Press

4 Sets

6-10 Reps

1D

T-Bar Row

4 Sets

8-12 Reps

2A

Preacher Curl (Barbell)

4 Sets

8-12 Reps

2B

Lateral Raise (Cable)

4 Sets

10-15 Reps

2C

Face Pull

4 Sets

15-20 Reps

2D

Dumbbell Row

4 Sets

8-12 Reps

3A

Seated Calf Raise

4 Sets

10-15 Reps

3B

Neck Curl

4 Sets

10-15 Reps

3C

Hanging Leg Raise

4 Sets

AMRAP

3D

Wrist Curls

4 Sets

8-12 Reps

Day 1

1

Overhead Press (Barbell)

4 Sets

2-5 Reps

2A

Bicep Curl (EZ Bar)

4 Sets

6-10 Reps

2B

Skull Crusher

4 Sets

8-12 Reps

2C

Pendlay Row

4 Sets

6-10 Reps

3A

Chin-Up (Bodyweight)

4 Sets

AMRAP

3B

Lateral Raise (Cable)

4 Sets

10-15 Reps

3C

Shrug (Barbell)

4 Sets

10-15 Reps

4A

Push Up

1 Set

AMRAP

4B

Hanging Leg Raise

1 Set

AMRAP

4C

Seated Calf Raise

1 Set

AMRAP

Day 3

1

Dip (Weighted)

3 Sets

4-6 Reps

2A

Overhead Press (Dumbbell)

4 Sets

8-12 Reps

2B

French Press

4 Sets

6-10 Reps

3A

Chin-Up (Weighted)

4 Sets

4-6 Reps

3B

Hanging Leg Raise

4 Sets

AMRAP

3C

Wrist Curls

4 Sets

8-12 Reps

4A

Hammer Curl

3 Sets

6-10 Reps

4B

Rear Delt Fly (Dumbbell)

3 Sets

8-12 Reps

4C

Tricep Extension (Cable)

3 Sets

10-15 Reps

5A

Neck Extension

4 Sets

8-12 Reps

5B

Standing Calf Raise

4 Sets

8-12 Reps

5C

Abs Crunch (Weighted)

4 Sets

AMRAP