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Proyect Mayhem. Tyler Durden Split

by Reyes Saúl F.

Program Description

3 mandatory gym days 1 mandatory day of boxing + core 1 rest/mobility day 1 optional day (calisthenics) - - 1 complete free day (Weeks 1–2: technique, Weeks 3–4: +weight, Weeks 5–6: +weight, Week 7: load, Week 8: break) Weekly Structure: Day 1: Upper (strength + foundation) Day 2: Lower + Core (strength and functional) Day 3: Upper (Tyler style / metabolic) Day 4: Boxing + cardio + dynamic core Day 5: Rest / mobility Day 6: Optional calisthenics / bodyweight Day 7: Complete free day

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Muscle
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 02, 2026 04:53
  • Last Edited
    Apr 03, 2026 07:37
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Triceps
11.8%
Front Delts
10%
Biceps
8.3%
Abs
8.3%
Lats
7.1%
Middle Delts
6.5%
Glutes
6.5%
Hamstrings
5.6%
Chest
5.3%
Quadriceps
4.7%
Forearms
4.1%
Rear Delts
2.9%
Adductors
2.1%
Lower Back
1.8%
Calves
1.8%
Neck
1.2%
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5
2B
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
3A
Lateral Raise (Cable)
2
15-20 reps
RPE 8.5
3B
Face Pull
2
15 reps
RPE 8.5
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Pallof Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5
2B
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
3A
Lateral Raise (Cable)
2
15-20 reps
RPE 8.5
3B
Face Pull
2
15 reps
RPE 8.5
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Pallof Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5
2B
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
3A
Lateral Raise (Cable)
2
15-20 reps
RPE 8.5
3B
Face Pull
2
15 reps
RPE 8.5
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Pallof Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5
2B
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
3A
Lateral Raise (Cable)
2
15-20 reps
RPE 8.5
3B
Face Pull
2
15 reps
RPE 8.5
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Pallof Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5
2B
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
3A
Lateral Raise (Cable)
2
15-20 reps
RPE 8.5
3B
Face Pull
2
15 reps
RPE 8.5
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Pallof Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5
2B
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
3A
Lateral Raise (Cable)
2
15-20 reps
RPE 8.5
3B
Face Pull
2
15 reps
RPE 8.5
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Pallof Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5
2B
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
3A
Lateral Raise (Cable)
2
15-20 reps
RPE 8.5
3B
Face Pull
2
15 reps
RPE 8.5
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Pallof Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 7.5
2B
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
3A
Lateral Raise (Cable)
2
15-20 reps
RPE 8.5
3B
Face Pull
2
15 reps
RPE 8.5
4A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Pallof Press
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7.5
2A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5
2B
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2C
Hip Adductor (Machine)
2
10-12 reps
RPE 8
3A
Seated Calf Raise
3
15-20 reps
RPE 8.5
3B
Neck Extension
2
15-20 reps
RPE 7.5
3C
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
4
Cable Crunch
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7.5
2A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5
2B
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2C
Hip Adductor (Machine)
2
10-12 reps
RPE 8
3A
Seated Calf Raise
3
15-20 reps
RPE 8.5
3B
Neck Extension
2
15-20 reps
RPE 7.5
3C
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
4
Cable Crunch
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7.5
2A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5
2B
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2C
Hip Adductor (Machine)
2
10-12 reps
RPE 8
3A
Seated Calf Raise
3
15-20 reps
RPE 8.5
3B
Neck Extension
2
15-20 reps
RPE 7.5
3C
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
4
Cable Crunch
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7.5
2A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5
2B
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2C
Hip Adductor (Machine)
2
10-12 reps
RPE 8
3A
Seated Calf Raise
3
15-20 reps
RPE 8.5
3B
Neck Extension
2
15-20 reps
RPE 7.5
3C
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
4
Cable Crunch
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7.5
2A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5
2B
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2C
Hip Adductor (Machine)
2
10-12 reps
RPE 8
3A
Seated Calf Raise
3
15-20 reps
RPE 8.5
3B
Neck Extension
2
15-20 reps
RPE 7.5
3C
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
4
Cable Crunch
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7.5
2A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5
2B
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2C
Hip Adductor (Machine)
2
10-12 reps
RPE 8
3A
Seated Calf Raise
3
15-20 reps
RPE 8.5
3B
Neck Extension
2
15-20 reps
RPE 7.5
3C
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
4
Cable Crunch
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7.5
2A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5
2B
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2C
Hip Adductor (Machine)
2
10-12 reps
RPE 8
3A
Seated Calf Raise
3
15-20 reps
RPE 8.5
3B
Neck Extension
2
15-20 reps
RPE 7.5
3C
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
4
Cable Crunch
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7.5
2A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5
2B
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2C
Hip Adductor (Machine)
2
10-12 reps
RPE 8
3A
Seated Calf Raise
3
15-20 reps
RPE 8.5
3B
Neck Extension
2
15-20 reps
RPE 7.5
3C
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
4
Cable Crunch
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 8
1B
Chin-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
3C
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7.5
4A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
5A
Ab Wheel
2
5-60 secs
RPE 9
5B
Farmer's Walk (Weighted)
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 8
1B
Chin-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
3C
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7.5
4A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
5A
Ab Wheel
2
5-60 secs
RPE 9
5B
Farmer's Walk (Weighted)
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 8
1B
Chin-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
3C
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7.5
4A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
5A
Ab Wheel
2
5-60 secs
RPE 9
5B
Farmer's Walk (Weighted)
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 8
1B
Chin-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
3C
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7.5
4A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
5A
Ab Wheel
2
5-60 secs
RPE 9
5B
Farmer's Walk (Weighted)
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 8
1B
Chin-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
3C
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7.5
4A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
5A
Ab Wheel
2
5-60 secs
RPE 9
5B
Farmer's Walk (Weighted)
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 8
1B
Chin-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
3C
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7.5
4A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
5A
Ab Wheel
2
5-60 secs
RPE 9
5B
Farmer's Walk (Weighted)
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 8
1B
Chin-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
3C
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7.5
4A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
5A
Ab Wheel
2
5-60 secs
RPE 9
5B
Farmer's Walk (Weighted)
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 8
1B
Chin-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
3C
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7.5
4A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
5A
Ab Wheel
2
5-60 secs
RPE 9
5B
Farmer's Walk (Weighted)
3
1-3 mins
RPE 9
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
1B
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
6-8 Reps
@7.5
2B
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
@8
3A
Lateral Raise (Cable)
2 Sets
15-20 Reps
@8.5
3B
Face Pull
2 Sets
15 Reps
@8.5
4A
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8.5
4B
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8.5
5
Pallof Press
3 Sets
12-15 Reps
@8
Day 2
1A
Squat (Barbell)
3 Sets
6-8 Reps
@8
1B
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7.5
2A
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@8.5
2B
Hip Thrust (Machine)
3 Sets
10-15 Reps
@8
2C
Hip Adductor (Machine)
2 Sets
10-12 Reps
@8
3A
Seated Calf Raise
3 Sets
15-20 Reps
@8.5
3B
Neck Extension
2 Sets
15-20 Reps
@7.5
3C
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8.5
4
Cable Crunch
3 Sets
12-15 Reps
@8.5
Day 3
1A
Dip (Weighted)
3 Sets
8-12 Reps
@8
1B
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@8
2A
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8
2B
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8
3A
Standing Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@8
3B
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@8
3C
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@7.5
4A
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@9
4B
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@9
5A
Ab Wheel
2 Sets
5-60 secs
@9
5B
Farmer's Walk (Weighted)
3 Sets
1-3 mins
@9