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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
    Jun 18, 2025 09:29

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
Bench Press (Barbell)
4
-
2
Decline Bench Press (Barbell)
4
-
3
Incline Bench Press (Barbell)
4
-
4
Shoulder Press (Machine)
4
-
5
Overhead Extension (Dumbbell)
4
-
6
Tricep Rope Push Down (Cable)
4
-
7
Lateral Raise (Cable)
4
-
8
Cable Crunch
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Decline Bench Press (Barbell)
4
-
4
Overhead Extension (Dumbbell)
4
-
5
Chest Fly (Dumbbell)
1
-
6
Seated Overhead Press (Dumbbell)
4
-
7
Cable Crunch
4
-
8
Dip (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Decline Bench Press (Barbell)
4
-
4
Overhead Extension (Dumbbell)
4
-
5
Chest Fly (Dumbbell)
1
-
6
Seated Overhead Press (Dumbbell)
4
-
7
Cable Crunch
4
-
8
Dip (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Decline Bench Press (Barbell)
4
-
4
Overhead Extension (Dumbbell)
4
-
5
Chest Fly (Dumbbell)
1
-
6
Seated Overhead Press (Dumbbell)
4
-
7
Cable Crunch
4
-
8
Dip (Bodyweight)
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
Reverse Bicep Curl (EZ Bar)
4
-
8
Preacher Curl (Barbell)
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
Reverse Bicep Curl (EZ Bar)
4
-
8
Preacher Curl (Barbell)
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
Reverse Bicep Curl (EZ Bar)
4
-
8
Preacher Curl (Barbell)
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
Reverse Bicep Curl (EZ Bar)
4
-
8
Preacher Curl (Barbell)
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
Leg Curl
4
-
7
Walking Lunge
4
-
8
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
Leg Curl
4
-
7
Walking Lunge
4
-
8
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
Leg Curl
4
-
7
Walking Lunge
4
-
8
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
Leg Curl
4
-
7
Walking Lunge
4
-
8
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
Chest Fly (Machine)
4
-
3
Tricep Pushdown (Cable)
4
-
4
Skull Crusher
4
-
5
Chest Press (Machine)
4
-
6
Incline Chest Press (Machine)
4
-
7
Sit Up
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
Chest Fly (Machine)
4
-
3
Tricep Pushdown (Cable)
4
-
4
Skull Crusher
4
-
5
Chest Press (Machine)
4
-
6
Incline Chest Press (Machine)
4
-
7
Sit Up
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
Chest Fly (Machine)
4
-
3
Tricep Pushdown (Cable)
4
-
4
Skull Crusher
4
-
5
Chest Press (Machine)
4
-
6
Incline Chest Press (Machine)
4
-
7
Sit Up
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
Chest Fly (Machine)
4
-
3
Tricep Pushdown (Cable)
4
-
4
Skull Crusher
4
-
5
Chest Press (Machine)
4
-
6
Incline Chest Press (Machine)
4
-
7
Sit Up
4
-
8
Russian Twist
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Lat Pulldown (Close Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
4
-
5
Bicep Curl (Dumbbell)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Bicep Curl (EZ Bar)
4
-
8
Hammer Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Lat Pulldown (Close Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
4
-
5
Bicep Curl (Dumbbell)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Bicep Curl (EZ Bar)
4
-
8
Hammer Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Lat Pulldown (Close Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
4
-
5
Bicep Curl (Dumbbell)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Bicep Curl (EZ Bar)
4
-
8
Hammer Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Lat Pulldown (Close Grip)
4
-
3
Barbell Row
4
-
4
Single Arm Iso Row
4
-
5
Bicep Curl (Dumbbell)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Bicep Curl (EZ Bar)
4
-
8
Hammer Curl (Cable)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Hip Thrust (Machine)
4
-
3A
Kettlebell Swing
4
-
3B
Goblet Squat
4
-
4
Lunge (Kettlebell)
4
-
5
Hip Adductor (Machine)
4
-
6
Hip Abductor (Machine)
4
-
7
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
-
2A
Kettlebell Swing
1
-
2B
Goblet Squat
1
-
3
Lunge (Kettlebell)
4
-
4
Med Ball Slam
4
-
5
Pull-Up (Bodyweight)
4
-
6
Hip Adductor (Machine)
4
-
7
Hip Abductor (Machine)
4
-
8
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
-
2A
Kettlebell Swing
1
-
2B
Goblet Squat
1
-
3
Lunge (Kettlebell)
4
-
4
Med Ball Slam
4
-
5
Pull-Up (Bodyweight)
4
-
6
Hip Adductor (Machine)
4
-
7
Hip Abductor (Machine)
4
-
8
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
-
2A
Kettlebell Swing
1
-
2B
Goblet Squat
1
-
3
Lunge (Kettlebell)
4
-
4
Med Ball Slam
4
-
5
Pull-Up (Bodyweight)
4
-
6
Hip Adductor (Machine)
4
-
7
Hip Abductor (Machine)
4
-
8
Standing Calf Raise
4
-
Week 1
1 / 4 Weeks
Day 4
1A
Front Raise
4 Sets
-
1B
Lateral Raise (Dumbbell)
4 Sets
-
1C
Rear Delt Fly (Dumbbell)
4 Sets
-
2
Chest Fly (Machine)
4 Sets
-
3
Tricep Pushdown (Cable)
4 Sets
-
4
Skull Crusher
4 Sets
-
5
Chest Press (Machine)
4 Sets
-
6
Incline Chest Press (Machine)
4 Sets
-
7
Sit Up
4 Sets
-
8
Russian Twist
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
Reverse Bicep Curl (EZ Bar)
4 Sets
-
8
Preacher Curl (Barbell)
4 Sets
-
Day 5
1
Wide Grip Pull-Up
4 Sets
-
2
Lat Pulldown (Close Grip)
4 Sets
-
3
Barbell Row
4 Sets
-
4
Single Arm Iso Row
4 Sets
-
5
Bicep Curl (Dumbbell)
4 Sets
-
6
Incline Curl (Dumbbell)
4 Sets
-
7
Bicep Curl (EZ Bar)
4 Sets
-
8
Hammer Curl (Cable)
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
Leg Curl
4 Sets
-
7
Walking Lunge
4 Sets
-
8
Hanging Leg Raise
4 Sets
-
Day 6
1
Leg Press (45 Degrees)
4 Sets
-
2
Hip Thrust (Machine)
4 Sets
-
3A
Kettlebell Swing
4 Sets
-
3B
Goblet Squat
4 Sets
-
4
Lunge (Kettlebell)
4 Sets
-
5
Hip Adductor (Machine)
4 Sets
-
6
Hip Abductor (Machine)
4 Sets
-
7
Standing Calf Raise
4 Sets
-
Day 1
1
Bench Press (Barbell)
4 Sets
-
2
Decline Bench Press (Barbell)
4 Sets
-
3
Incline Bench Press (Barbell)
4 Sets
-
4
Shoulder Press (Machine)
4 Sets
-
5
Overhead Extension (Dumbbell)
4 Sets
-
6
Tricep Rope Push Down (Cable)
4 Sets
-
7
Lateral Raise (Cable)
4 Sets
-
8
Cable Crunch
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