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Le split de Colton (3)

by FatBoy3000
1 athletes joined

Program Description

Split de colton (4): J'essaye de faire 1 session par groupe musculaire par semaine. Je vais faire du safety bar squat si le low bar est trop demandant pour le bas de dos.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength, Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Apr 06, 2026 01:37
  • Last Edited
    Apr 07, 2026 04:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Front Delts
14.1%
Middle Delts
10.9%
Glutes
9.6%
Quadriceps
8.3%
Chest
6.4%
Hamstrings
6.4%
Lower Back
5.4%
Abs
4.8%
Rear Delts
4.5%
Upper Back
4.2%
Biceps
3.2%
Lats
2.6%
Cardio
1.9%
Adductors
1.3%
Forearms
1%
Stretching
0.6%
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Abs Crunch (Machine)
4
8 reps
RPE 8
3
1/2 Kneeling Adductor Rock Back
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pec Deck (Machine)
6
8 reps
RPE 9
3
Tricep Extension (Cable)
6
8 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8
5
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 7
2
Leg Extension
6
8 reps
RPE 9
3
Glute Bridge (Barbell)
6
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Seated Anterior Delt Press (AD)
8
8 reps
-
4
Front Delt Flys
5
8 reps
-
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
8 reps
RPE 7
RPE 7
2
Back Extension (Weighted)
4
6 reps
RPE 7.5
3
Seated Row (Machine)
4
6 reps
RPE 9
4
Reverse Pec Deck
5
8 reps
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Cardio
1 Set
-
2
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
1/2 Kneeling Adductor Rock Back
1 Set
-
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Pec Deck (Machine)
6 Sets
8 Reps
@9
3
Tricep Extension (Cable)
6 Sets
8 Reps
-
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
5
Cardio
1 Set
-
Day 3
1
Squat (Low Bar)
4 Sets
5 Reps
@7
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@9
@9
@9
@9
@9
@9
3
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
@8
@8
Day 4
1
Shoulder Press (Machine)
5 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
3
Seated Anterior Delt Press (AD)
8 Sets
8 Reps
-
4
Front Delt Flys
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
5
Cardio
1 Set
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
8 Reps
8 Reps
@7
@7
@7
2
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
3
Seated Row (Machine)
4 Sets
6 Reps
@9
4
Reverse Pec Deck
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@9
@9
@9
@9
@9