Ryan Maclellan 7-Day Split
This is a Boostcamp version of Ryan Maclellan’s 7-day split. Essentially, this is a way to track your workouts without typing it all into your notes. Enjoy!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 3–12 reps | @9 |
| 2 | 5–8 reps | @8 | ||
| 2 | Shoulder Press (Machine) | 1 | 5–8 reps | @10 |
| 2 | 9–12 reps | @10 | ||
| 3 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 12–15 reps | @9 |
| 4 | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @10 |
| 5 | Seated Front Raise | 3 | 8–16 reps | @10 |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 7–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1–12 reps | @9 |
| 2 | 4–7 reps | @8 | ||
| 2 | Leg Press | 3 | AMRAP | @10 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 5–8 reps | @10 |
| 4 | Leg Extension | 3 | 12–15 reps | @10 |
| 5 | Reverse Nordic Curl | 1 | 5–8 reps | — |
| Superset | ||||
| 6A | Standing Calf Raise | 3 | 10–13 reps | @10 |
| 6B | Calf Raise (Bodyweight) | 3 | 10–13 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 1 | 1–12 reps | @9.5 |
| 2 | 2–4 reps | @8 | ||
| 2 | Bicep Curl (EZ Bar) | 1 | 1–12 reps | @10 |
| 2 | 8–11 reps | @8 | ||
| 3 | Hammer Curl | 3 | 6–9 reps | @10 |
| 4 | Incline Curl (Dumbbell) | 3 | 5–8 reps | @10 |
| 5 | Tricep Kickback | 3 | 7–10 reps | @10 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 9–12 reps | @10 |
| 7 | French Press | 1 | 9–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hanging Leg Raise | 3 | AMRAP | @10 |
| 2 | Abs Crunch (Bodyweight) | 3 | 5–8 reps | — |
| 3 | Oblique Crunch | 3 | 3–10 reps | — |
| 4 | Russian Twist (Dumbbell) | 3 | AMRAP | — |
| 5 | Ab Roller | 3 | AMRAP | — |
| 6 | Compression Leg Raise | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1–5 reps | @9 |
| 2 | 2–5 reps | @8 | ||
| 2 | Hip Thrust (Barbell) | 1 | 5–8 reps | @10 |
| 2 | 9–12 reps | @8 | ||
| 3 | Nordic Curl | 3 | AMRAP | — |
| 4 | Lying Leg Curl | 3 | 9–12 reps | @10 |
| 5 | Sumo Deadlift (Dumbbell) | 3 | AMRAP | @10 |
| Superset | ||||
| 6A | Hip Adductor (Machine) | 3 | AMRAP | @10 |
| 6B | Hip Abductor (Machine) | 3 | AMRAP | @10 |
| 7 | KB Jefferson Curl | 3 | 7–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1–12 reps | @10 |
| 2 | 1–12 reps | @8 | ||
| 2 | Dip (Weighted) | 1 | 1–12 reps | @10 |
| 2 | 1–12 reps | @8 | ||
| 3 | Sling Shot Bench Press (Barbell) | 3 | 5–8 reps | 65% |
| 4 | Incline Bench Press (Dumbbell) | 1 | 4–12 reps | @9.5 |
| 2 | 6–9 reps | @8 | ||
| 5 | Chest Press (Machine) | 3 | 8–15 reps | @10 |
| 6 | Chest Fly (Cable) | 3 | 10–15 reps | @10 |
| 7 | Pec/Trap Complex | 3 | 5 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 2 | 1–8 reps | @10 |
| 2 | Wide Grip Pull-Up | 2 | AMRAP | @9 |
| 3 | Scapular Pull-Up | 3 | AMRAP | @10 |
| 4 | Single Arm Landmine Row | 2 | 4–7 reps | @10 |
| 2 | 8–11 reps | @9 | ||
| 5 | Seal Row | 3 | 6–9 reps | @9.5 |
| 6 | Lat Pulldown | 3 | AMRAP | @10 |
| 7 | Rear Delt Fly (Cable) | 3 | AMRAP | @9 |
| 8 | Pullover (Dumbbell) | 3 | 6–9 reps | @9 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ryan Maclellan 7-Day 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 4 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 90 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.
Ryan Maclellan 7-Day 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ryan Maclellan 7-Day 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
