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Ruff Diesel Split

by Ryan S.

Program Description

Asthetics

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 23, 2025 04:10
  • Last Edited
    Sep 23, 2025 04:27
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.5%
Triceps
11.7%
Front Delts
10.3%
Upper Back
9.2%
Chest
8.7%
Hamstrings
7.9%
Middle Delts
7.1%
Lats
7.1%
Quadriceps
6.3%
Rear Delts
5.7%
Abs
5.1%
Glutes
4.4%
Lower Back
1.6%
Forearms
1.4%
Other
0.8%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Tricep Extension (Cable)
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Tricep Extension (Cable)
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Tricep Extension (Cable)
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Tricep Extension (Cable)
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Tricep Extension (Cable)
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Tricep Extension (Cable)
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Tricep Extension (Cable)
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Tricep Extension (Cable)
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Tricep Extension (Cable)
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Tricep Extension (Cable)
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Tricep Extension (Cable)
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Tricep Extension (Cable)
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Incline Chest Press (Machine)
3
-
5
T-Bar Row
2
-
6
Back Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Incline Chest Press (Machine)
3
-
5
T-Bar Row
2
-
6
Back Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Incline Chest Press (Machine)
3
-
5
T-Bar Row
2
-
6
Back Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Incline Chest Press (Machine)
3
-
5
T-Bar Row
2
-
6
Back Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Incline Chest Press (Machine)
3
-
5
T-Bar Row
2
-
6
Back Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Incline Chest Press (Machine)
3
-
5
T-Bar Row
2
-
6
Back Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Incline Chest Press (Machine)
3
-
5
T-Bar Row
2
-
6
Back Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Incline Chest Press (Machine)
3
-
5
T-Bar Row
2
-
6
Back Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Incline Chest Press (Machine)
3
-
5
T-Bar Row
2
-
6
Back Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Incline Chest Press (Machine)
3
-
5
T-Bar Row
2
-
6
Back Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Incline Chest Press (Machine)
3
-
5
T-Bar Row
2
-
6
Back Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Incline Chest Press (Machine)
3
-
5
T-Bar Row
2
-
6
Back Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Sit Up
3
-
3
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Sit Up
3
-
3
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Sit Up
3
-
3
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Sit Up
3
-
3
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Sit Up
3
-
3
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Sit Up
3
-
3
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Sit Up
3
-
3
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Sit Up
3
-
3
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Sit Up
3
-
3
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Sit Up
3
-
3
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Sit Up
3
-
3
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Sit Up
3
-
3
Russian Twist
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Bench Press (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Front Raise
2
-
6
Shoulder Press (Machine)
3
-
7
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Bench Press (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Front Raise
2
-
6
Shoulder Press (Machine)
3
-
7
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Bench Press (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Front Raise
2
-
6
Shoulder Press (Machine)
3
-
7
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Bench Press (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Front Raise
2
-
6
Shoulder Press (Machine)
3
-
7
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Bench Press (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Front Raise
2
-
6
Shoulder Press (Machine)
3
-
7
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Bench Press (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Front Raise
2
-
6
Shoulder Press (Machine)
3
-
7
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Bench Press (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Front Raise
2
-
6
Shoulder Press (Machine)
3
-
7
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Bench Press (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Front Raise
2
-
6
Shoulder Press (Machine)
3
-
7
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Bench Press (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Front Raise
2
-
6
Shoulder Press (Machine)
3
-
7
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Bench Press (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Front Raise
2
-
6
Shoulder Press (Machine)
3
-
7
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Bench Press (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Front Raise
2
-
6
Shoulder Press (Machine)
3
-
7
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Bench Press (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Front Raise
2
-
6
Shoulder Press (Machine)
3
-
7
Lying Leg Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Leg Extension
3
-
3
Single Leg Press
3
-
4
Pendulum Squat
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Leg Extension
3
-
3
Single Leg Press
3
-
4
Pendulum Squat
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Leg Extension
3
-
3
Single Leg Press
3
-
4
Pendulum Squat
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Leg Extension
3
-
3
Single Leg Press
3
-
4
Pendulum Squat
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Leg Extension
3
-
3
Single Leg Press
3
-
4
Pendulum Squat
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Leg Extension
3
-
3
Single Leg Press
3
-
4
Pendulum Squat
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Leg Extension
3
-
3
Single Leg Press
3
-
4
Pendulum Squat
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Leg Extension
3
-
3
Single Leg Press
3
-
4
Pendulum Squat
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Leg Extension
3
-
3
Single Leg Press
3
-
4
Pendulum Squat
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Leg Extension
3
-
3
Single Leg Press
3
-
4
Pendulum Squat
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Leg Extension
3
-
3
Single Leg Press
3
-
4
Pendulum Squat
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Leg Extension
3
-
3
Single Leg Press
3
-
4
Pendulum Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
-
2
Tricep Rope Push Down (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Seated Hamstring Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
-
2
Tricep Rope Push Down (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Seated Hamstring Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
-
2
Tricep Rope Push Down (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Seated Hamstring Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
-
2
Tricep Rope Push Down (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Seated Hamstring Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
-
2
Tricep Rope Push Down (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Seated Hamstring Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
-
2
Tricep Rope Push Down (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Seated Hamstring Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
-
2
Tricep Rope Push Down (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Seated Hamstring Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
-
2
Tricep Rope Push Down (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Seated Hamstring Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
-
2
Tricep Rope Push Down (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Seated Hamstring Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
-
2
Tricep Rope Push Down (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Seated Hamstring Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
-
2
Tricep Rope Push Down (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Seated Hamstring Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
-
2
Tricep Rope Push Down (Cable)
3
-
3
Preacher Curl (Barbell)
3
-
4
Lateral Raise (Machine)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Seated Hamstring Curl
2
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl
3 Sets
-
2
Tricep Extension (Cable)
4 Sets
-
3
Bayesian Curl
4 Sets
-
4
Lateral Raise (Machine)
3 Sets
-
5
Rear Delt Fly (Cable)
3 Sets
-
Day 2
1
High Row
3 Sets
-
2
Chest Fly (Machine)
3 Sets
-
3
Lat Pulldown (Close Grip)
3 Sets
-
4
Incline Chest Press (Machine)
3 Sets
-
5
T-Bar Row
2 Sets
-
6
Back Extension
2 Sets
-
Day 3
1
Walk
1 Set
-
2
Sit Up
3 Sets
-
3
Russian Twist
3 Sets
-
Day 4
1
Tricep Rope Push Down (Cable)
3 Sets
-
2
Bench Press (Close Grip)
3 Sets
-
3
Bicep Curl (Cable)
3 Sets
-
4
Hammer Curl (Dumbbell)
3 Sets
-
5
Front Raise
2 Sets
-
6
Shoulder Press (Machine)
3 Sets
-
7
Lying Leg Curl
2 Sets
-
Day 5
1
Lat Pulldown
2 Sets
-
2
Leg Extension
3 Sets
-
3
Single Leg Press
3 Sets
-
4
Pendulum Squat
2 Sets
-
Day 6
1
Incline Chest Fly (Dumbbell)
2 Sets
-
2
Tricep Rope Push Down (Cable)
3 Sets
-
3
Preacher Curl (Barbell)
3 Sets
-
4
Lateral Raise (Machine)
3 Sets
-
5
Rear Delt Fly (Cable)
3 Sets
-
6
Seated Hamstring Curl
2 Sets
-