Super Saiyan Split
Program with the purpose of getting jacked
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3–5 reps |
| 2 | 6–10 reps | ||
| 2 | Romanian Deadlift (Barbell) | 2 | 8–12 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 8–12 reps |
| 4 | Standing Calf Raise | 3 | 8–12 reps |
| 5 | Leg Raise (Captain's Chair) | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 5–8 reps |
| 2 | 8–12 reps | ||
| 2 | T-Bar Row | 3 | 8–12 reps |
| 3 | Dip (Weighted) | 1 | 3–5 reps |
| 1 | 8–12 reps | ||
| 4 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 8–12 reps |
| Superset | |||
| 5A | Seated Dumbbell Curl | 3 | 8–12 reps |
| 5B | Overhead Extension (Dumbbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 1 | 3–5 reps |
| 2 | 6–8 reps | ||
| 2 | Front Squat (Barbell) | 2 | 8–12 reps |
| 3 | Zercher Squat (Barbell) | 1 | 8–12 reps |
| 4 | Seated Hamstring Curl | 3 | 8–12 reps |
| 5 | Bulgarian Split Squat (Dumbbell) | 2 | 8–12 reps |
| 6 | Standing Calf Raise | 3 | 8–12 reps |
| 7 | Decline Sit Up (Weighted) | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3–5 reps |
| 2 | 8–12 reps | ||
| 2 | Pull-Up (Weighted) | 1 | 3–5 reps |
| 2 | 8–12 reps | ||
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 4 | Barbell Row | 2 | 8–12 reps |
| 5 | Shrug (Barbell) | 3 | AMRAP |
| Superset | |||
| 6A | Single Arm Rear Delt Fly (Cable) | 2 | 8–12 reps |
| 6B | Standing Pullover (Cable) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Preacher Curl (EZ Bar) | 3 | 8–12 reps |
| 2 | JM Press (Smith Machine) | 3 | 8–12 reps |
| Superset | |||
| 3A | Lateral Raise (Dumbbell) | 3 | 8–12 reps |
| 3B | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 4 | Single Arm Tricep Extension (Cable) | 3 | 8–12 reps |
| Superset | |||
| 5A | Wrist Curls | 2 | AMRAP |
| 5B | Reverse Wrist Curl (Dumbbell) | 2 | AMRAP |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Super Saiyan 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 12 weeks are fully unlocked.
This program is built around a full 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 80 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.
Super Saiyan Split is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Super Saiyan 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
