KEO SPLIT
Transform your strength and redefine your limits with KEO SPLIT—18 weeks to unleash your potential and elevate your everyday performance.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 4–6 reps | @6 |
| 1 | 5–9 reps | @8 | ||
| 1 | 5–9 reps | @10 | ||
| 2 | Pec Deck (Machine) | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 | ||
| 3 | Single Arm Tricep Extension (Cable) | 1 | 4–6 reps | @6 |
| 1 | 5–9 reps | @8 | ||
| 1 | 5–9 reps | @10 | ||
| 4 | Lateral Raise (Cable) | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 | ||
| 5 | JM Press (Smith Machine) | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 | ||
| 6 | Front Raise | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Row (Machine) | 1 | 4–6 reps | @6 |
| 1 | 5–9 reps | @8 | ||
| 1 | 5–9 reps | @10 | ||
| 2 | Wide Grip Lat Pulldown | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 | ||
| 3 | Preacher Curl (EZ Bar) | 2 | 5–9 reps | @10 |
| 4 | Standing Pullover (Cable) | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 | ||
| 5 | Incline Hammer Curl (Dumbbell) | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 | ||
| 6 | Single Arm Rear Delt Fly (Cable) | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hanging Leg Raise | 1 | 8–12 reps | — |
| 2 | 8–12 reps | @10 | ||
| 2 | Leg Extension | 1 | 4–6 reps | @6 |
| 1 | 5–9 reps | @8 | ||
| 1 | 5–9 reps | @10 | ||
| 3 | Leg Press | 1 | 4–6 reps | @6 |
| 1 | 5–9 reps | @8 | ||
| 1 | 5–9 reps | @10 | ||
| 4 | Abs Crunch (Machine) | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 | ||
| 5 | Leg Curl | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 | ||
| 6 | Hip Abductor (Machine) | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Cardio | 1 | 60 min | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 1 | 4–6 reps | @6 |
| 1 | 5–9 reps | @8 | ||
| 1 | 5–9 reps | @10 | ||
| 2 | Seated Military Press (Smith Machine) | 1 | 4–6 reps | @6 |
| 1 | 5–9 reps | @8 | ||
| 1 | 5–9 reps | @10 | ||
| 3 | JM Press (Smith Machine) | 1 | 4–6 reps | @6 |
| 1 | 5–9 reps | @8 | ||
| 1 | 5–9 reps | @10 | ||
| 4 | Chest Fly (Cable) | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 | ||
| 6 | Single Arm Tricep Extension (Cable) | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Single Arm Rear Delt Fly (Cable) | 1 | 4–6 reps | @6 |
| 1 | 5–9 reps | @8 | ||
| 1 | 5–9 reps | @10 | ||
| 2 | Preacher Curl (EZ Bar) | 1 | 4–6 reps | @6 |
| 1 | 5–9 reps | @8 | ||
| 1 | 5–9 reps | @10 | ||
| 3 | Wide Grip Lat Pulldown | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 | ||
| 4 | Seated Row (Machine) | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 | ||
| 5 | Incline Hammer Curl (Dumbbell) | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 | ||
| 6 | Standing Pullover (Cable) | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hanging Leg Raise | 1 | 8–12 reps | @8 |
| 2 | 8–12 reps | @10 | ||
| 2 | Abs Crunch (Bodyweight) | 1 | 5–9 reps | @8 |
| 1 | 5–9 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, KEO 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 18 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.
KEO 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
KEO 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
