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Strange Split

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Program Description

**Strange Split** is an 8-week workout program designed to challenge both novice and intermediate lifters. With 32 training days, this program focuses on a unique split routine that targets all major muscle groups through a variety of exercises. You'll engage in movements like overhead extensions, chest flies, and hip thrusts to build strength and muscle definition. Get ready to elevate your fitness journey with structured sets and reps that maximize your results in the gym!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 30, 2025 06:41
  • Last Edited
    Jan 01, 2026 02:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.7%
Middle Delts
9.7%
Hamstrings
9.7%
Biceps
9.1%
Front Delts
9.1%
Upper Back
9.1%
Glutes
8.4%
Quadriceps
7.1%
Chest
6.5%
Lats
5.8%
Lower Back
5.2%
Forearms
3.9%
Rear Delts
3.9%
Abs
2.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Dead Hang
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Dead Hang
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Dead Hang
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Dead Hang
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Dead Hang
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Dead Hang
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Dead Hang
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
10 reps
-
2
Preacher Curl (EZ Bar)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Dead Hang
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Overhead Extension (EZ Bar)
3 Sets
10 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
3
Tricep Extension (Cable)
3 Sets
10 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
5
Dead Hang
3 Sets
-1 mins
-
Day 2
1
Chest Fly (Machine)
3 Sets
10 Reps
-
2
Lateral Raise (Cable)
3 Sets
10 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
-
4
Shoulder Press (Machine)
3 Sets
10 Reps
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
10 Reps
-
2
Lateral Raise (Cable)
3 Sets
10 Reps
-
3
Pull-Up (Assisted)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
10 Reps
-
Day 4
1
Hip Thrust (Machine)
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Hack Squat
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Hamstring Curl
3 Sets
10 Reps
-