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Scion's full body split

by Eres B.
5.0
(1 rating)

Program Description

This program is for those who go to gym 3 times a week. The idea is to have a routine of two main workouts. A and B, where one includes horizontal push combined with vertical pull, and the other one horizontal pull combined with vertical push. On the third week we get to do a complimentary week, which includes exercises we leave out from basic routines. The workout should last 45 min per time.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 16, 2025 06:51
  • Last Edited
    Jun 18, 2025 08:45

Summary

Unlock your full potential with Scion's Full Body Split, a dynamic 6-week program designed for those ready to elevate their strength and conditioning. Committed to three days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups for optimal growth and recovery. With a focus on barbell squats, bench presses, and pull-ups, this program will challenge your limits while building functional strength. Perfect for gym enthusiasts looking to maximize their results in a structured, efficient format. Get ready to transform your physique and boost your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 3
RPE 2
RPE 1
3
Tricep Extension (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
2
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 8
4
Seated Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 3
RPE 2
RPE 1
3
Tricep Extension (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
2
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 8
4
Seated Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 3
RPE 2
RPE 1
3
Tricep Extension (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
2
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Dip (Assisted)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 7
5
Bench Press (Close Grip)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 3
RPE 2
RPE 1
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
2
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Dip (Assisted)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 7
5
Bench Press (Close Grip)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 3
RPE 2
RPE 1
3
Tricep Extension (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
2
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Barbell Row
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
3
12 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 3
RPE 2
RPE 1
3
Tricep Extension (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
2
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Barbell Row
3
10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
20 Reps
@8
2
Overhead Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
5
Face Pull
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@3
@2
@1
3
Tricep Extension (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Back Extension
1 Set
2 Sets
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
Day 3
1
Squat (Barbell)
3 Sets
20 Reps
@8
2
Overhead Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
5
Face Pull
3 Sets
12 Reps
@7