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Ppl yaso’s split

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Program Description

Unlock your potential with the Ppl Yaso’s Split, a focused 5-day bodybuilding program designed for serious lifters looking to maximize their gains in just one week. Each session targets key muscle groups through a blend of compound and isolation exercises, utilizing a full gym setup to ensure you have the tools you need for success. With a mix of barbell, machine, and cable movements, this program emphasizes strength and hypertrophy, helping you build muscle and increase definition. Dive in and push your limits—your transformation starts now!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    10 minutes
  • Created
    Mar 04, 2026 05:15
  • Last Edited
    Mar 04, 2026 06:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Front Delts
11.6%
Upper Back
9.7%
Chest
9%
Biceps
8.4%
Lats
7.7%
Quadriceps
6%
Hamstrings
6%
Glutes
5.4%
Forearms
5.2%
Middle Delts
4.5%
Rear Delts
4.5%
Abs
4.1%
Lower Back
2.4%
Calves
1.3%
Adductors
0.6%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Seated Dumbbell Curl
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
8
Wrist Curls
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Front Raise
3
8-12 reps
-
9
Face Pull
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Plank
1
1 mins
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Straight Arm Pulldown
1
2
8-128 reps
8-12 reps
-
-
6
Back Extension
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Rear Delt Row
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Week 1
1 / 1 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
-
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
T-Bar Row
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
8
Front Raise
3 Sets
8-12 Reps
-
9
Face Pull
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Seated Hamstring Curl
3 Sets
8-12 Reps
-
6
Seated Calf Raise
3 Sets
8-12 Reps
-
7
Plank
1 Set
1 mins
-
8
Abs Crunch (Machine)
3 Sets
8-12 Reps
-
Day 1
1
Chest Fly (Cable)
3 Sets
8-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Machine)
3 Sets
8-12 Reps
-
5
Seated Dumbbell Curl
3 Sets
8-12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Reverse Wrist Curl (Barbell)
3 Sets
8-12 Reps
-
8
Wrist Curls
3 Sets
8-12 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Chest Press (Machine)
3 Sets
8-12 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Straight Arm Pulldown
1 Set
2 Sets
8-128 Reps
8-12 Reps
-
-
6
Back Extension
3 Sets
8-12 Reps
-
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
3
Rear Delt Row
3 Sets
8-12 Reps
-
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
5
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Dip (Bodyweight)
3 Sets
8-12 Reps
-