SPLIT BUSTER WOLF
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 0 reps |
| 2 | Decline Bench Press (Barbell) | 4 | 0 reps |
| 3 | Incline Bench Press (Barbell) | 4 | 0 reps |
| 4 | Incline Chest Fly (Dumbbell) | 4 | 0 reps |
| 5 | Single Arm Overhead Tricep Extension | 4 | 0 reps |
| Superset | |||
| 6A | Tricep Pushdown (Cable) | 4 | 0 reps |
| 6B | Tricep Pushdown (Cable) | 4 | 0 reps |
| 6C | Tricep Pushdown (Cable) | 4 | 0 reps |
| 7 | Cable Crunch | 4 | 0 reps |
| 8 | Tricep Dip (Bodyweight) | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 0 reps |
| 2 | Lat Pulldown | 4 | 0 reps |
| 3 | Seated Row (Cable) | 4 | 0 reps |
| 4 | Face Pull | 4 | 0 reps |
| 5 | Rear Delt Fly (Cable) | 4 | 0 reps |
| 6 | Dumbbell Row | 4 | 0 reps |
| 7 | Incline Curl (Dumbbell) | 4 | 0 reps |
| 8 | Bicep Curl (EZ Bar) | 4 | 0 reps |
| Superset | |||
| 9A | Alternating Dumbbell Curl | 4 | 0 reps |
| 9B | Hammer Curl (Cable) | 4 | 0 reps |
| 9C | Pinwheel Curl | 4 | 0 reps |
| 10 | Abs Crunch (Machine) | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 0 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 0 reps |
| 3 | Hip Thrust (Barbell) | 4 | 0 reps |
| 4 | Leg Press | 4 | 0 reps |
| 5 | Calf Raise (Leg Press) | 4 | 0 reps |
| 6 | Hip Adductor (Machine) | 4 | 0 reps |
| 7 | Hip Abductor (Machine) | 4 | 0 reps |
| 8 | Leg Curl | 4 | 0 reps |
| 9 | Leg Extension | 4 | 0 reps |
| 10 | Hanging Leg Raise | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Front Raise | 4 | 0 reps |
| 1B | Lateral Raise (Dumbbell) | 4 | 0 reps |
| 1C | Rear Delt Fly (Dumbbell) | 4 | 0 reps |
| 2 | Shoulder Press (Machine) | 4 | 0 reps |
| 3 | Chest Fly (Machine) | 4 | 0 reps |
| 4 | Bench Press (Dumbbell) | 4 | 0 reps |
| 5 | Chest Press (Machine) | 4 | 0 reps |
| 6 | Incline Chest Press (Machine) | 4 | 0 reps |
| 7 | Russian Twist | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Pull-Up | 4 | 0 reps |
| 2 | High Row | 4 | 0 reps |
| 3 | Single Arm Iso Row | 4 | 0 reps |
| 4 | T-Bar Row | 4 | 0 reps |
| 5 | Bicep Curl (Dumbbell) | 4 | 0 reps |
| 6 | Spider Curl | 4 | 0 reps |
| 7 | Preacher Curl (Barbell) | 4 | 0 reps |
| 8 | Bicep Curl (Barbell) | 4 | 0 reps |
| 9 | Reverse Bicep Curl (EZ Bar) | 4 | 0 reps |
| 10 | Roman Chair Sit Up | 4 | 0 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, SPLIT BUSTER WOLF is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.
SPLIT BUSTER WOLF is structured around 5 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
SPLIT BUSTER WOLF 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.
Get started
