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Full Body Split V.1

by Lewis Y.
1 athletes joined
5.0
(1 rating)

Program Description

To get stronk AF :-)

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2024 06:11
  • Last Edited
    Jun 18, 2025 08:03

Summary

Unlock your full potential with the Full Body Split V.1 program, a comprehensive 12-week training plan designed for those ready to elevate their fitness game. Committing to five days a week, you'll engage in a balanced mix of strength training and cardio, targeting all major muscle groups. Each session is crafted to challenge you with a variety of exercises, from barbell squats to cable crossovers, ensuring you build strength and endurance effectively. Perfect for gym-goers looking to maximize their results, this program will help you sculpt your physique and boost your overall performance. Get ready to transform your body!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hammer Curl
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
6
2 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Skull Crusher (Barbell)
4
6 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Dumbbell Curl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Pec Deck (Machine)
4
10 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Walk
1 Set
45 mins
@6
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Hammer Curl
4 Sets
10 Reps
-
3
Cable Crossover
4 Sets
10 Reps
-
4
Lat Pulldown
4 Sets
8 Reps
-
Day 2
1
Prowler Push
6 Sets
2 mins
-
2
Bench Press (Barbell)
4 Sets
6 Reps
-
3
Seated Row (Cable)
4 Sets
10 Reps
-
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
-
Day 4
1
Clean Deadlift
4 Sets
5 Reps
-
2
Skull Crusher (Barbell)
4 Sets
6 Reps
-
3
Barbell Row
4 Sets
8 Reps
-
4
Seated Dumbbell Curl
4 Sets
10 Reps
-
Day 5
1
Seated Calf Raise
4 Sets
10 Reps
-
2
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
-
3
Lateral Raise (Cable)
4 Sets
10 Reps
-
4
Pec Deck (Machine)
4 Sets
10 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Lewis Y.Age 32, Man
a year ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
I made it and it is my first time making a program, definitely some learning difficulties but my next one will be better.