LEGENDARY CHINNA SPLIT - 7 DAYS
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Wide Grip) | 3 | 6 reps | @8 |
| 2 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @9 |
| 2 | 10 reps | — | ||
| 3 | Push Up | 3 | 15 reps | — |
| 4 | Pec Deck (Machine) | 3 | 15 reps | — |
| 5 | Partial Lateral Raise (Cable) | 1 | 0 reps | — |
| 6 | Lateral Raise (Dumbbell) | 3 | 15 reps | — |
| 7 | One Arm Lateral Raise (Cable) | 3 | 0 reps | — |
| 8 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps | — |
| 9 | Barbell Holds | 2 | 0.2 min | — |
| 10 | Wrist Curls | 3 | 12 reps | — |
| 11 | Reverse Wrist Curl (Dumbbell) | 3 | 12 reps | — |
| 12 | Reverse Wrist Curl (Barbell) | 3 | 15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Back Extension | 3 | 14 reps |
| 2 | Pull-Up (Assisted) | 2 | 0 reps |
| 3 | Lat Pulldown | 3 | 12 reps |
| 4 | Single Arm Iso Row | 3 | 14 reps |
| 5 | Lat Pulldown (Close Grip) | 3 | 12 reps |
| 6 | Straight Bar Lat Extension | 3 | 0 reps |
| 7 | Rear Delt Row | 4 | 0 reps |
| 8 | Shrug (Barbell) | 3 | 12 reps |
| 9 | Cable Crunch | 4 | 12 reps |
| 10 | V-Up | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Skull Crusher | 3 | 12 reps |
| 2 | Tricep Pushdown (Cable) | 3 | 12 reps |
| 3 | Katana Extension | 3 | 12 reps |
| 4 | Close Grip Bench Press (Smith Machine) | 3 | 0 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 12 reps |
| 6 | Spider Curl | 3 | 12 reps |
| 7 | Hammer Curl | 3 | 12 reps |
| 8 | Behind The Back Wrist Curl | 2 | 12 reps |
| 9 | Reverse Wrist Curl (Dumbbell) | 2 | 15 reps |
| 10 | Plate Pinch | 2 | 0 min |
| 11 | One Arm Lateral Raise (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 12 reps |
| 2 | Leg Press | 3 | 12 reps |
| 3 | Leg Extension | 3 | 12 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps |
| 5 | Hip Abductor (Machine) | 3 | 12 reps |
| 6 | Hip Adductor (Machine) | 3 | 12 reps |
| 7 | Glute Bridge (Barbell) | 3 | 12 reps |
| 8 | Seated Calf Raise | 3 | 15 reps |
| 9 | Rear Delt Fly (Cable) | 2 | 15 reps |
| 1 | 0 reps | ||
| 10 | Decline Crunch | 3 | 15 reps |
| 11 | Knee Raise (Captain's Chair) | 3 | 15 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 8 reps | @9 |
| 2 | Incline Bench Press (Smith Machine) | 3 | 12 reps | — |
| 3 | Pec Deck (Machine) | 3 | 0 reps | — |
| 4 | Dip (Assisted) | 3 | 0 reps | — |
| 5 | Partial Lateral Raise (Cable) | 1 | 0 reps | — |
| 6 | Lateral Raise (Dumbbell) | 3 | 0 reps | — |
| 7 | One Arm Lateral Raise (Cable) | 3 | 0 reps | — |
| 8 | Shoulder Press (Plate Loaded) | 2 | 12 reps | — |
| 1 | 10 reps | — | ||
| 9 | Farmer's Walk (Weighted) | 2 | 0 reps | — |
| 10 | Wrist Curls | 1 | 20 reps | — |
| 1 | 0 reps | — | ||
| 11 | Reverse Wrist Curl (Barbell) | 3 | 0 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Assisted) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | Bent Over Row (Barbell) | 3 | 15 reps |
| 3 | Seated Row (Cable) | 3 | 15 reps |
| 4 | Single Arm High Row (Cable) | 3 | 15 reps |
| 5 | Straight Bar Lat Extension | 3 | 12 reps |
| 6 | Back Extension (Weighted) | 1 | 15 reps |
| 2 | 12 reps | ||
| 7 | Rear Delt Fly (Machine) | 3 | 12 reps |
| 8 | Shrug (Barbell) | 3 | 12 reps |
| 9 | Cable Crunch | 3 | 0 reps |
| 10 | V-Up | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Skull Crusher | 1 | 0 reps |
| 2 | Tricep Pushdown (Cable) | 1 | 15 reps |
| 2 | 12 reps | ||
| 3 | Katana Extension | 3 | 15 reps |
| 4 | Close Grip Bench Press (Smith Machine) | 1 | 0 reps |
| 5 | Seated Dumbbell Curl | 3 | 12 reps |
| 6 | Preacher Curl (Dumbbell) | 3 | 12 reps |
| 7 | Hammer Curl | 3 | 12 reps |
| 8 | Barbell Holds | 2 | 0 min |
| 9 | Wrist Curls | 3 | 0 reps |
| 10 | Reverse Wrist Curl (Dumbbell) | 3 | 0 reps |
| 11 | Reverse Wrist Curl (Barbell) | 3 | 15 reps |
| 12 | One Arm Lateral Raise (Cable) | 4 | 0 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, LEGENDARY CHINNA SPLIT - 7 DAYS is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
LEGENDARY CHINNA SPLIT - 7 DAYS 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
LEGENDARY CHINNA SPLIT - 7 DAYS 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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