logo
BoostcampPNG

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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Triceps
10.8%
Chest
10.2%
Quadriceps
9.8%
Biceps
9.5%
Lats
8.8%
Front Delts
8.8%
Glutes
8.5%
Middle Delts
6.8%
Hamstrings
4.1%
Calves
3.4%
Abs
3%
Forearms
2%
Adductors
1.4%
Other
0.8%
Rear Delts
0.7%
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
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.