Triptychs’ Big Split
Hypertrophy program designed for intermediate lifters who want to attain lean gains and push their strength.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | — |
| 2 | Chest Fly (Cable) | 3 | — |
| 3 | Bench Press (Dumbbell) | 3 | — |
| 4 | Overhead Tricep Extension (Cable) | 3 | — |
| 5 | Single Arm Tricep Extension (Cable) | 3 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 2 | AMRAP |
| 2 | Lat Pulldown (Neutral Grip) | 4 | — |
| 3 | Straight Arm Pulldown | 3 | — |
| 4 | Dumbbell Row | 3 | — |
| 5 | Incline Hammer Curl | 3 | — |
| 6 | Bayesian Curl | 3 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | — |
| 2 | Leg Curl | 3 | — |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | — |
| 4 | Calf Raise (Leg Press) | 3 | — |
| Superset | |||
| 5A | Single-Leg Leg Extension | 3 | — |
| 5B | Leg Extension | 3 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 2 | AMRAP |
| 2 | Seated Shoulder Press (Dumbbell) | 4 | — |
| 3 | Lateral Raise (Cable) | 3 | — |
| 4 | Reverse Grip Cable Press | 3 | — |
| 5 | Single Arm Rear Delt Cable Fly | 3 | — |
| 6 | Cable Crunch | 3 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (EZ Bar) | 4 | — |
| 2 | Hammer Preacher Curl | 3 | — |
| 3 | Bayesian Curl | 3 | — |
| 4 | Tricep Pushdown (Cable) | 4 | — |
| 5 | Tricep Kickback | 3 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Single-Leg Leg Extension | 4 | — |
| 1B | Leg Extension | 4 | — |
| 2 | Leg Press (45 Degrees) | 3 | — |
| 3 | Hack Squat | 3 | — |
| 4 | Leg Curl | 3 | — |
| 5 | Standing Calf Raise | 3 | — |
| 6 | Hanging Leg Raise | 2 | AMRAP |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Triptychs’ Big 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 16 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 60 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.
Triptychs’ Big Split is structured around 6 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Triptychs’ Big 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
