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SPLIT BUSTER WOLF

by Bryan Caldwell
2 athletes joined
5.0
(1 rating)

Program Description

Modified SPLIT WORKOUT Build muscle and lose fat with this 6 day workout routine. Crush the gym throughout the work week & enjoy your weekends off with this workout split. Link to Workout: https://www.muscleandstrength.com

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 18, 2024 02:26
  • Last Edited
    Aug 18, 2025 12:18

Summary

Unleash your inner beast with the SPLIT BUSTER WOLF program, a rigorous 4-week journey designed for serious lifters. Committing to six days a week, you'll tackle a variety of targeted workouts, including supersets and machine exercises, focusing on building strength and muscle across all major muscle groups. With a full gym at your disposal, prepare to elevate your training intensity and sculpt your physique like never before. Get ready to push your limits and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
RPE 6
2
Bench Press (Barbell)
4
-
3
Seated Overhead Press (Dumbbell)
4
-
4
Decline Bench Press (Barbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Incline Bench Press (Barbell)
4
-
7
Dip (Bodyweight)
4
-
8
Incline Chest Fly (Dumbbell)
4
-
9A
Tricep Pushdown (Cable)
4
-
9B
Tricep Pushdown (Cable)
4
-
9C
Tricep Pushdown (Cable)
4
-
10
Cable Crunch
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
RPE 6
2
Bench Press (Barbell)
4
-
3
Seated Overhead Press (Dumbbell)
4
-
4
Decline Bench Press (Barbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Incline Bench Press (Barbell)
4
-
7
Dip (Bodyweight)
4
-
8
Incline Chest Fly (Dumbbell)
4
-
9A
Tricep Pushdown (Cable)
4
-
9B
Tricep Pushdown (Cable)
4
-
9C
Tricep Pushdown (Cable)
4
-
10
Cable Crunch
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
RPE 6
2
Bench Press (Barbell)
4
-
3
Seated Overhead Press (Dumbbell)
4
-
4
Decline Bench Press (Barbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Incline Bench Press (Barbell)
4
-
7
Dip (Bodyweight)
4
-
8
Incline Chest Fly (Dumbbell)
4
-
9A
Tricep Pushdown (Cable)
4
-
9B
Tricep Pushdown (Cable)
4
-
9C
Tricep Pushdown (Cable)
4
-
10
Cable Crunch
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
RPE 6
2
Bench Press (Barbell)
4
-
3
Seated Overhead Press (Dumbbell)
4
-
4
Decline Bench Press (Barbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Incline Bench Press (Barbell)
4
-
7
Dip (Bodyweight)
4
-
8
Incline Chest Fly (Dumbbell)
4
-
9A
Tricep Pushdown (Cable)
4
-
9B
Tricep Pushdown (Cable)
4
-
9C
Tricep Pushdown (Cable)
4
-
10
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Rear Delt Fly (Cable)
4
-
6
Dumbbell Row
4
-
7
Incline Curl (Dumbbell)
4
-
8
Bicep Curl (EZ Bar)
4
-
9A
Alternating Dumbbell Curl
4
-
9B
Hammer Curl (Cable)
4
-
9C
Pinwheel Curl
4
-
10
Abs Crunch (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Rear Delt Fly (Cable)
4
-
6
Dumbbell Row
4
-
7
Incline Curl (Dumbbell)
4
-
8
Bicep Curl (EZ Bar)
4
-
9A
Alternating Dumbbell Curl
4
-
9B
Hammer Curl (Cable)
4
-
9C
Pinwheel Curl
4
-
10
Abs Crunch (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Rear Delt Fly (Cable)
4
-
6
Dumbbell Row
4
-
7
Incline Curl (Dumbbell)
4
-
8
Bicep Curl (EZ Bar)
4
-
9A
Alternating Dumbbell Curl
4
-
9B
Hammer Curl (Cable)
4
-
9C
Pinwheel Curl
4
-
10
Abs Crunch (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Rear Delt Fly (Cable)
4
-
6
Dumbbell Row
4
-
7
Incline Curl (Dumbbell)
4
-
8
Bicep Curl (EZ Bar)
4
-
9A
Alternating Dumbbell Curl
4
-
9B
Hammer Curl (Cable)
4
-
9C
Pinwheel Curl
4
-
10
Abs Crunch (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
4
-
4
Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
6
Hip Adductor (Machine)
4
-
7
Hip Abductor (Machine)
4
-
8
Leg Curl
4
-
9
Leg Extension
4
-
10
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
4
-
4
Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
6
Hip Adductor (Machine)
4
-
7
Hip Abductor (Machine)
4
-
8
Leg Curl
4
-
9
Leg Extension
4
-
10
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
4
-
4
Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
6
Hip Adductor (Machine)
4
-
7
Hip Abductor (Machine)
4
-
8
Leg Curl
4
-
9
Leg Extension
4
-
10
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
4
-
4
Leg Press
4
-
5
Calf Raise (Leg Press)
4
-
6
Hip Adductor (Machine)
4
-
7
Hip Abductor (Machine)
4
-
8
Leg Curl
4
-
9
Leg Extension
4
-
10
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
4
-
1B
Lateral Raise (Dumbbell)
4
-
1C
Rear Delt Fly (Dumbbell)
4
-
2
Cable Crossover
4
-
3
Chest Fly (Machine)
4
-
4
Skull Crusher
4
-
5
Bench Press (Dumbbell)
4
-
6
Chest Press (Machine)
4
-
7
Incline Chest Press (Machine)
4
-
8
Russian Twist
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
4
-
1B
Lateral Raise (Dumbbell)
4
-
1C
Rear Delt Fly (Dumbbell)
4
-
2
Cable Crossover
4
-
3
Chest Fly (Machine)
4
-
4
Skull Crusher
4
-
5
Bench Press (Dumbbell)
4
-
6
Chest Press (Machine)
4
-
7
Incline Chest Press (Machine)
4
-
8
Russian Twist
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
4
-
1B
Lateral Raise (Dumbbell)
4
-
1C
Rear Delt Fly (Dumbbell)
4
-
2
Cable Crossover
4
-
3
Chest Fly (Machine)
4
-
4
Skull Crusher
4
-
5
Bench Press (Dumbbell)
4
-
6
Chest Press (Machine)
4
-
7
Incline Chest Press (Machine)
4
-
8
Russian Twist
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
4
-
1B
Lateral Raise (Dumbbell)
4
-
1C
Rear Delt Fly (Dumbbell)
4
-
2
Cable Crossover
4
-
3
Chest Fly (Machine)
4
-
4
Skull Crusher
4
-
5
Bench Press (Dumbbell)
4
-
6
Chest Press (Machine)
4
-
7
Incline Chest Press (Machine)
4
-
8
Russian Twist
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
High Row
4
-
3
Single Arm Iso Row
4
-
4
T-Bar Row
4
-
5
Bicep Curl (Dumbbell)
4
-
6
Spider Curl
4
-
7
Preacher Curl (Barbell)
4
-
8
Bicep Curl (Barbell)
4
-
9
Reverse Bicep Curl (EZ Bar)
4
-
10
Roman Chair Sit Up
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
High Row
4
-
3
Single Arm Iso Row
4
-
4
T-Bar Row
4
-
5
Bicep Curl (Dumbbell)
4
-
6
Spider Curl
4
-
7
Preacher Curl (Barbell)
4
-
8
Bicep Curl (Barbell)
4
-
9
Reverse Bicep Curl (EZ Bar)
4
-
10
Roman Chair Sit Up
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
High Row
4
-
3
Single Arm Iso Row
4
-
4
T-Bar Row
4
-
5
Bicep Curl (Dumbbell)
4
-
6
Spider Curl
4
-
7
Preacher Curl (Barbell)
4
-
8
Bicep Curl (Barbell)
4
-
9
Reverse Bicep Curl (EZ Bar)
4
-
10
Roman Chair Sit Up
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
High Row
4
-
3
Single Arm Iso Row
4
-
4
T-Bar Row
4
-
5
Bicep Curl (Dumbbell)
4
-
6
Spider Curl
4
-
7
Preacher Curl (Barbell)
4
-
8
Bicep Curl (Barbell)
4
-
9
Reverse Bicep Curl (EZ Bar)
4
-
10
Roman Chair Sit Up
4
-
Week 1
1 / 4 Weeks
Day 1
1
Elliptical
1 Set
5 mins
@6
2
Bench Press (Barbell)
4 Sets
-
3
Seated Overhead Press (Dumbbell)
4 Sets
-
4
Decline Bench Press (Barbell)
4 Sets
-
5
Single Arm Overhead Tricep Extension
4 Sets
-
6
Incline Bench Press (Barbell)
4 Sets
-
7
Dip (Bodyweight)
4 Sets
-
8
Incline Chest Fly (Dumbbell)
4 Sets
-
9A
Tricep Pushdown (Cable)
4 Sets
-
9B
Tricep Pushdown (Cable)
4 Sets
-
9C
Tricep Pushdown (Cable)
4 Sets
-
10
Cable Crunch
4 Sets
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
-
2
Lat Pulldown
4 Sets
-
3
Seated Row (Cable)
4 Sets
-
4
Face Pull
4 Sets
-
5
Rear Delt Fly (Cable)
4 Sets
-
6
Dumbbell Row
4 Sets
-
7
Incline Curl (Dumbbell)
4 Sets
-
8
Bicep Curl (EZ Bar)
4 Sets
-
9A
Alternating Dumbbell Curl
4 Sets
-
9B
Hammer Curl (Cable)
4 Sets
-
9C
Pinwheel Curl
4 Sets
-
10
Abs Crunch (Machine)
4 Sets
-
Day 3
1
Squat (Barbell)
4 Sets
-
2
Romanian Deadlift (Barbell)
4 Sets
-
3
Hip Thrust (Barbell)
4 Sets
-
4
Leg Press
4 Sets
-
5
Calf Raise (Leg Press)
4 Sets
-
6
Hip Adductor (Machine)
4 Sets
-
7
Hip Abductor (Machine)
4 Sets
-
8
Leg Curl
4 Sets
-
9
Leg Extension
4 Sets
-
10
Hanging Leg Raise
4 Sets
-
Day 4
1A
Front Raise
4 Sets
-
1B
Lateral Raise (Dumbbell)
4 Sets
-
1C
Rear Delt Fly (Dumbbell)
4 Sets
-
2
Cable Crossover
4 Sets
-
3
Chest Fly (Machine)
4 Sets
-
4
Skull Crusher
4 Sets
-
5
Bench Press (Dumbbell)
4 Sets
-
6
Chest Press (Machine)
4 Sets
-
7
Incline Chest Press (Machine)
4 Sets
-
8
Russian Twist
4 Sets
-
Day 5
1
Wide Grip Pull-Up
4 Sets
-
2
High Row
4 Sets
-
3
Single Arm Iso Row
4 Sets
-
4
T-Bar Row
4 Sets
-
5
Bicep Curl (Dumbbell)
4 Sets
-
6
Spider Curl
4 Sets
-
7
Preacher Curl (Barbell)
4 Sets
-
8
Bicep Curl (Barbell)
4 Sets
-
9
Reverse Bicep Curl (EZ Bar)
4 Sets
-
10
Roman Chair Sit Up
4 Sets
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Bryan CaldwellAge 43, Man
a year ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
A change here to change there pretty good