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Jaymz's Modified U/L Intensity-Focused Split

by Soxy Mon

Program Description

The purpose of this program is to build a physique you can be proud of without spending 6 days in the gym. It's a full body routine complete with ab work and cardio, but the focus is on compound lifts. We're hitting 2 sets on most of our lifts and our rep range is 6-8. We're in the gym for a fun time, not a long time!

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Nov 16, 2025 06:00
  • Last Edited
    Nov 16, 2025 06:07
Muscle Engagement
Front
Back
MuscleSet
Abs
12.7%
Glutes
11.2%
Upper Back
8.3%
Hamstrings
8%
Quadriceps
7.6%
Triceps
6.9%
Lats
6.5%
Biceps
5.8%
Chest
5.4%
Front Delts
4.7%
Lower Back
4.3%
Middle Delts
4.3%
Cardio
3.6%
Rear Delts
3.3%
Adductors
2.5%
Abductors
2.2%
Calves
1.8%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
1
6 reps
6 reps
RPE 8
RPE 10
1B
Romanian Deadlift (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Hip Adductor (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 10
4
Leg Extension
1
1
6 reps
6 reps
RPE 8
RPE 10
5
Calf Raise (Machine)
2
8 reps
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
7
Stair Climber
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
1
6 reps
6 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
8
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
9
Stair Climber
1
15 mins
RPE 6
Day 3
No exercises added to this day
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
2
Hack Squat
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
6 reps
6 reps
RPE 8
RPE 10
4
Back Extension
1
1
6 reps
6 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 10
6
Glute Kickback
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
8
Stair Climber
1
15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Reverse Pec Deck
1
1
6 reps
6 reps
RPE 8
RPE 10
4
Straight Arm Pulldown
1
1
6 reps
6 reps
RPE 8
RPE 10
5
Single Arm Row (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
6
Kelso Shrug
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
9
Wood Chop
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
10
Stair Climber
1
15 mins
RPE 6
Day 7
No exercises added to this day
Week 1
1 / 1 Weeks
Day 3
No exercises added to this day
Day 4
No exercises added to this day
Day 1
1A
Squat (Smith Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
1B
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
3
Hip Adductor (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
4
Leg Extension
1 Set
1 Set
6 Reps
6 Reps
@8
@10
5
Calf Raise (Machine)
2 Sets
8 Reps
@10
6
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@10
7
Stair Climber
1 Set
15 mins
@6
Day 5
1
Hip Thrust (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
2
Hack Squat
1 Set
1 Set
6 Reps
6 Reps
@8
@10
3
Lying Leg Curl
1 Set
1 Set
6 Reps
6 Reps
@8
@10
4
Back Extension
1 Set
1 Set
6 Reps
6 Reps
@8
@10
5
Hip Abductor (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
6
Glute Kickback
1 Set
1 Set
6 Reps
6 Reps
@8
@10
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@10
8
Stair Climber
1 Set
15 mins
@6
Day 7
No exercises added to this day
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
2
Pec Deck (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
3
Lateral Raise (Cable)
2 Sets
8 Reps
@10
4
Pull-Up (Assisted)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
5
Seated Row (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@10
9
Stair Climber
1 Set
15 mins
@6
Day 6
1
Shoulder Press (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
2
Chest Press (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
3
Reverse Pec Deck
1 Set
1 Set
6 Reps
6 Reps
@8
@10
4
Straight Arm Pulldown
1 Set
1 Set
6 Reps
6 Reps
@8
@10
5
Single Arm Row (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
6
Kelso Shrug
1 Set
1 Set
6 Reps
6 Reps
@8
@10
7
Preacher Curl (EZ Bar)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
8
Tricep Pushdown (Cable)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
9
Wood Chop
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@10
10
Stair Climber
1 Set
15 mins
@6