My split
This is for me but use it if you wanna
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Reverse Fly | 2 | 8 reps |
| 2 | Incline Bench Press (Smith Machine) | 2 | 8 reps |
| 3 | Chest Press (Machine) | 2 | 8 reps |
| 4 | Cable Chest Press | 2 | 8 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 8 reps |
| 6 | Bicep Curl (Cable) | 2 | 8 reps |
| 7 | Hammer Curl (Cable) | 2 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Calf Press | 3 | 8 reps |
| 2 | Squat (Smith Machine) | 2 | 8 reps |
| 3 | Leg Curl | 2 | 8 reps |
| 4 | Back Extension | 2 | 8 reps |
| 5 | Leg Extension | 2 | 8 reps |
| 6 | Cable Crunch | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 2 | 8 reps |
| 2 | High Row | 2 | 8 reps |
| 3 | Lat Pulldown | 2 | 8 reps |
| 4 | Seated Row (Cable) | 2 | 8 reps |
| 5 | Reverse Fly | 3 | 8 reps |
| 6 | Tricep Rope Push Down (Cable) | 2 | 8 reps |
| 7 | Tricep Extension (Cable) | 2 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | 1 rep |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 2 | 8 reps |
| 2 | Incline Bench Press (Smith Machine) | 2 | 8 reps |
| 3 | Cable Chest Press | 2 | 8 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 8 reps |
| 5 | Bicep Curl (Cable) | 2 | 8 reps |
| 6 | Hammer Curl (Dumbbell) | 2 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 2 | 8 reps |
| 2 | Leg Curl | 2 | 8 reps |
| 3 | Back Extension | 2 | 8 reps |
| 4 | Leg Extension | 2 | 8 reps |
| 5 | Cable Crunch | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 2 | 8 reps |
| 2 | Lat Pulldown | 2 | 8 reps |
| 3 | Seated Row (Machine) | 2 | 8 reps |
| 4 | Lat Pulldown (Close Grip) | 2 | 8 reps |
| 5 | Reverse Fly | 3 | 8 reps |
| 6 | Tricep Pushdown (Cable) | 2 | 8 reps |
| 7 | Tricep Extension (Cable) | 2 | 8 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, My 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 10 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 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.
My split is structured around 7 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
My 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.
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