Triptychs’ Big Split

by Weston V.

Program Description

Focused on hypertrophy and strength gains over time, with planned deload weeks at 8 & 16. It leverages a push/pull design for strength and rotates muscle groups in an upper/lower split for hypertrophy inside one week. Requires at least 5 days a week in the gym.

Program Overview

Level
Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
16 weeks
Time Per Workout
60 minutes
Created
Oct 31, 2024 12:10
Last Edited
Jun 18, 2025 09:36

Summary

Unleash your strength with Triptychs’ Big Split, a comprehensive 16-week program designed for serious lifters. Committing six days a week, you'll target specific muscle groups with a blend of compound and isolation exercises, ensuring balanced growth and strength development. From incline bench presses to Romanian deadlifts, each workout is meticulously crafted to push your limits and maximize gains. Get ready to sculpt your physique and elevate your training in your garage gym!

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

WEEK 13

WEEK 14

WEEK 15

WEEK 16

Day 1

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Dip (Assisted)

Day 1

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 1

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Day 2

Pull-Up (Bodyweight)

AMRAP

Lat Pulldown (Neutral Grip)

Straight Arm Pulldown

Dumbbell Row

Incline Hammer Curl

Bayesian Curl

Day 2

Pull-Up (Bodyweight)

AMRAP

Meadow Row

Seated Wide-Grip Row (Cable)

Face Pull

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Day 2

Pull-Up (Bodyweight)

AMRAP

Dumbbell Row

Lat Pulldown (Single Arm)

Straight Arm Pulldown

Incline Hammer Curl

Bayesian Curl

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Kelso Shrug

Upright Row (Barbell)

Seated Row (Cable)

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Day 2

Pull-Up (Bodyweight)

AMRAP

Lat Pulldown (Neutral Grip)

Straight Arm Pulldown

Dumbbell Row

Incline Hammer Curl

Bayesian Curl

Day 2

Pull-Up (Bodyweight)

AMRAP

Meadow Row

Seated Wide-Grip Row (Cable)

Face Pull

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Day 2

Pull-Up (Bodyweight)

AMRAP

Dumbbell Row

Lat Pulldown (Single Arm)

Straight Arm Pulldown

Incline Hammer Curl

Bayesian Curl

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Kelso Shrug

Upright Row (Barbell)

Seated Row (Cable)

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Day 2

Pull-Up (Bodyweight)

AMRAP

Lat Pulldown (Neutral Grip)

Face Pull

Bent Over Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Lat Pulldown (Neutral Grip)

Straight Arm Pulldown

Dumbbell Row

Incline Hammer Curl

Bayesian Curl

Day 2

Pull-Up (Bodyweight)

AMRAP

Meadow Row

Seated Wide-Grip Row (Cable)

Face Pull

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Day 2

Pull-Up (Bodyweight)

AMRAP

Dumbbell Row

Lat Pulldown (Single Arm)

Straight Arm Pulldown

Incline Hammer Curl

Bayesian Curl

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Kelso Shrug

Upright Row (Barbell)

Seated Row (Cable)

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Day 2

Pull-Up (Bodyweight)

AMRAP

Lat Pulldown (Neutral Grip)

Straight Arm Pulldown

Dumbbell Row

Incline Hammer Curl

Bayesian Curl

Day 2

Pull-Up (Bodyweight)

AMRAP

Meadow Row

Seated Wide-Grip Row (Cable)

Face Pull

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Day 2

Pull-Up (Bodyweight)

AMRAP

Dumbbell Row

Lat Pulldown (Single Arm)

Straight Arm Pulldown

Incline Hammer Curl

Bayesian Curl

Day 3

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Leg Curl

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Leg Curl

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Leg Curl

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Leg Curl

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Hack Squat

Leg Extension

Romanian Deadlift (Dumbbell)

Leg Curl

Abs Crunch (Bodyweight)

AMRAP

Day 3

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Leg Curl

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Leg Curl

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Leg Curl

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 3

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Single-Leg Leg Extension

Leg Extension

Day 4

Chin-Up (Bodyweight)

AMRAP

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Day 4

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Cable)

Partial Lateral Raise (Cable)

Reverse Grip Cable Press

Landmine Press

Rear Delt Fly (Dumbbell)

Landmine Twist

AMRAP

Day 4

Chin-Up (Bodyweight)

AMRAP

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Day 4

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Cable)

Partial Lateral Raise (Cable)

Reverse Grip Cable Press

Landmine Press

Rear Delt Fly (Dumbbell)

Landmine Twist

AMRAP

Day 4

Chin-Up (Bodyweight)

AMRAP

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Day 4

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Cable)

Partial Lateral Raise (Cable)

Reverse Grip Cable Press

Landmine Press

Rear Delt Fly (Dumbbell)

Landmine Twist

AMRAP

Day 4

Chin-Up (Bodyweight)

AMRAP

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Day 4

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Cable)

Partial Lateral Raise (Cable)

Reverse Grip Cable Press

Landmine Press

Rear Delt Fly (Dumbbell)

Landmine Twist

AMRAP

Day 4

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Dumbbell)

Front Raise

Single Arm Rear Delt Cable Fly

Military Press (Barbell)

Day 4

Chin-Up (Bodyweight)

AMRAP

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Day 4

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Cable)

Partial Lateral Raise (Cable)

Reverse Grip Cable Press

Landmine Press

Rear Delt Fly (Dumbbell)

Landmine Twist

AMRAP

Day 4

Chin-Up (Bodyweight)

AMRAP

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Day 4

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Cable)

Partial Lateral Raise (Cable)

Reverse Grip Cable Press

Landmine Press

Rear Delt Fly (Dumbbell)

Landmine Twist

AMRAP

Day 4

Chin-Up (Bodyweight)

AMRAP

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Day 4

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Cable)

Partial Lateral Raise (Cable)

Reverse Grip Cable Press

Landmine Press

Rear Delt Fly (Dumbbell)

Landmine Twist

AMRAP

Day 4

Chin-Up (Bodyweight)

AMRAP

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Day 5

Bicep Curl (EZ Bar)

Hammer Preacher Curl

Bayesian Curl

Tricep Pushdown (Cable)

Tricep Kickback

Day 5

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Incline Hammer Curl

Reverse Bicep Curl (EZ Bar)

Day 5

Bicep Curl (Cable)

Drag Curl

AMRAP

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl (Cable)

Tricep Kickback

Day 5

Bench Press (Close Grip)

Single Arm Pushdown

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Hammer Curl

Concentration Curl

Day 5

Bicep Curl (EZ Bar)

Hammer Preacher Curl

Bayesian Curl

Tricep Pushdown (Cable)

Tricep Kickback

Day 5

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Incline Hammer Curl

Reverse Bicep Curl (EZ Bar)

Day 5

Bicep Curl (Cable)

Drag Curl

AMRAP

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl (Cable)

Tricep Kickback

Day 5

Bench Press (Close Grip)

Single Arm Pushdown

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Hammer Curl

Concentration Curl

Day 5

Bicep Curl (Barbell)

Hammer Curl (Cable)

Bench Press (Close Grip)

Tricep Extension (Dumbbell)

Day 5

Bicep Curl (EZ Bar)

Hammer Preacher Curl

Bayesian Curl

Tricep Pushdown (Cable)

Tricep Kickback

Day 5

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Incline Hammer Curl

Reverse Bicep Curl (EZ Bar)

Day 5

Bicep Curl (Cable)

Drag Curl

AMRAP

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl (Cable)

Tricep Kickback

Day 5

Bench Press (Close Grip)

Single Arm Pushdown

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Hammer Curl

Concentration Curl

Day 5

Bicep Curl (EZ Bar)

Hammer Preacher Curl

Bayesian Curl

Tricep Pushdown (Cable)

Tricep Kickback

Day 5

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Incline Hammer Curl

Reverse Bicep Curl (EZ Bar)

Day 5

Bicep Curl (Cable)

Drag Curl

AMRAP

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl (Cable)

Tricep Kickback

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Hack Squat

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Leg Curl

Calf Raise (Leg Press)

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Hack Squat

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Leg Curl

Calf Raise (Leg Press)

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Hack Squat

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Leg Curl

Calf Raise (Leg Press)

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Standing Calf Raise

Hanging Leg Raise

AMRAP

Day 6

Hack Squat

Single-Leg Leg Extension

Leg Extension

Leg Press (45 Degrees)

Leg Curl

Calf Raise (Leg Press)

Hanging Leg Raise

AMRAP

Day 1

Incline Bench Press (Barbell)

4 Sets

Chest Fly (Cable)

3 Sets

Bench Press (Dumbbell)

3 Sets

Overhead Tricep Extension (Cable)

3 Sets

Single Arm Tricep Extension (Cable)

3 Sets

Day 2

Pull-Up (Bodyweight)

2 Sets

AMRAP

Lat Pulldown (Neutral Grip)

4 Sets

Straight Arm Pulldown

3 Sets

Dumbbell Row

3 Sets

Incline Hammer Curl

3 Sets

Bayesian Curl

3 Sets

Day 3

Romanian Deadlift (Barbell)

4 Sets

Leg Curl

3 Sets

Bulgarian Split Squat (Dumbbell)

3 Sets

Calf Raise (Leg Press)

3 Sets

Single-Leg Leg Extension

3 Sets

Leg Extension

3 Sets

Day 4

Chin-Up (Bodyweight)

2 Sets

AMRAP

Seated Shoulder Press (Dumbbell)

4 Sets

Lateral Raise (Cable)

3 Sets

Reverse Grip Cable Press

3 Sets

Single Arm Rear Delt Cable Fly

3 Sets

Cable Crunch

3 Sets

Day 5

Bicep Curl (EZ Bar)

4 Sets

Hammer Preacher Curl

3 Sets

Bayesian Curl

3 Sets

Tricep Pushdown (Cable)

4 Sets

Tricep Kickback

3 Sets

Day 6

Single-Leg Leg Extension

4 Sets

Leg Extension

4 Sets

Leg Press (45 Degrees)

3 Sets

Hack Squat

3 Sets

Leg Curl

3 Sets

Standing Calf Raise

3 Sets

Hanging Leg Raise

2 Sets

AMRAP