Alex’s Split
Gym split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 4 | 10–12 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 8 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps |
| 4 | Lying Leg Curl | 3 | 12–15 reps |
| 5 | Glute Kickback (Cable) | 3 | 15 reps |
| 6 | Standing Calf Raise | 4 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | One Arm Bent Over Row | 4 | 10 reps |
| 2 | Wide Grip Lat Pulldown | 4 | 10–12 reps |
| 3 | Rear Delt Fly (Cable) | 3 | 12–15 reps |
| 4 | Preacher Curl (Dumbbell) | 3 | 12 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 10 reps |
| 6 | Cable Crunch | 3 | 20 reps |
| 7 | Hanging Leg Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–8 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 4 | 8–10 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 4 | Lateral Raise (Cable) | 3 | 12–15 reps |
| 5 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 10–12 reps |
| 7 | Push Up | 2 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Assisted) | 4 | 8–12 reps |
| 2 | Wide Grip Lat Pulldown | 4 | 8–12 reps |
| 3 | Barbell Row | 4 | 6–8 reps |
| 4 | Seated Row (Cable) | 3 | 10 reps |
| 5 | Face Pull | 3 | 12–15 reps |
| 6 | Preacher Curl (EZ Bar) | 3 | 10–12 reps |
| 7 | Hammer Curl (Dumbbell) | 3 | 12–15 reps |
| 8 | Dead Hang | 2 | 0.5–1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6–8 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 10 reps |
| 3 | Walking Lunge (Dumbbell) | 3 | 12 reps |
| 4 | Walking Lunge | 3 | 12 reps |
| 5 | Leg Press (45 Degrees) | 3 | 12 reps |
| 6 | Seated Calf Raise | 3 | 20 reps |
| 7 | Standing Calf Raise | 4 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Treadmill | 1 | 30 min |
| 2 | Plank | 2 | 0.5–1 min |
| 3 | Hanging Leg Raise | 1 | 10 reps |
| 2 | 8 reps | ||
| 4 | Lying Leg Raise | 1 | 16 reps |
| 1 | 14 reps | ||
| 1 | 12 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 6–8 reps |
| 2 | Bench Press (Dumbbell) | 4 | 8–10 reps |
| 3 | Chest Fly (Machine) | 3 | 12–15 reps |
| 4 | Front Raise | 3 | 12 reps |
| 5 | Skull Crusher (Dumbbell) | 3 | 10 reps |
| 6 | Bench Press (Close Grip) | 3 | 8 reps |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Alex’s 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 14 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 10 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.
Alex’s 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 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Alex’s 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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