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BoostcampPNG

Universal Split Supersets program

by Anton Razumov
6 athletes joined

Program Description

Here is my plan on how to train your body right Recommend schedule: Workdays: Monday, Tuesday, Wednesday, Friday, Saturday Days off: Thursday and Sunday Also add cardio routine: Morning: Jump rope (30 mins) Evening: 5K easy run Cycling (1 hour)

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2024 09:16
  • Last Edited
    Sep 15, 2024 04:00
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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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Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Deadlift (Barbell)
3
12 reps
RPE 6
2B
Bent Over Row (Barbell)
3
12 reps
RPE 6
2C
Good Morning
3
12 reps
RPE 6
3A
Floor Press (Barbell)
3
12 reps
RPE 6
3B
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3C
Push Up
3
12 reps
RPE 6
4A
High Pull
3
12 reps
RPE 6
4B
Shrug (Barbell)
3
12 reps
RPE 6
4C
Dumbbell Bench Pullover
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Deadlift (Barbell)
3
12 reps
RPE 6
2B
Bent Over Row (Barbell)
3
12 reps
RPE 6
2C
Good Morning
3
12 reps
RPE 6
3A
Floor Press (Barbell)
3
12 reps
RPE 6
3B
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3C
Push Up
3
12 reps
RPE 6
4A
High Pull
3
12 reps
RPE 6
4B
Shrug (Barbell)
3
12 reps
RPE 6
4C
Dumbbell Bench Pullover
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Deadlift (Barbell)
3
12 reps
RPE 6
2B
Bent Over Row (Barbell)
3
12 reps
RPE 6
2C
Good Morning
3
12 reps
RPE 6
3A
Floor Press (Barbell)
3
12 reps
RPE 6
3B
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3C
Push Up
3
12 reps
RPE 6
4A
High Pull
3
12 reps
RPE 6
4B
Shrug (Barbell)
3
12 reps
RPE 6
4C
Dumbbell Bench Pullover
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Deadlift (Barbell)
3
12 reps
RPE 6
2B
Bent Over Row (Barbell)
3
12 reps
RPE 6
2C
Good Morning
3
12 reps
RPE 6
3A
Floor Press (Barbell)
3
12 reps
RPE 6
3B
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3C
Push Up
3
12 reps
RPE 6
4A
High Pull
3
12 reps
RPE 6
4B
Shrug (Barbell)
3
12 reps
RPE 6
4C
Dumbbell Bench Pullover
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Squat (Barbell)
3
12 reps
RPE 6
2B
Split Squat (Barbell)
3
12 reps
RPE 6
2C
Front Squat (Barbell)
3
12 reps
RPE 6
3A
Lying Leg Raise
3
12 reps
RPE 6
3B
Hip Bridge March
3
12 reps
RPE 6
3C
Plank
3
12 mins
RPE 6
4A
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
4B
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
4C
Sumo Deadlift (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Squat (Barbell)
3
12 reps
RPE 6
2B
Split Squat (Barbell)
3
12 reps
RPE 6
2C
Front Squat (Barbell)
3
12 reps
RPE 6
3A
Lying Leg Raise
3
12 reps
RPE 6
3B
Hip Bridge March
3
12 reps
RPE 6
3C
Plank
3
12 mins
RPE 6
4A
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
4B
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
4C
Sumo Deadlift (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Squat (Barbell)
3
12 reps
RPE 6
2B
Split Squat (Barbell)
3
12 reps
RPE 6
2C
Front Squat (Barbell)
3
12 reps
RPE 6
3A
Lying Leg Raise
3
12 reps
RPE 6
3B
Hip Bridge March
3
12 reps
RPE 6
3C
Plank
3
12 mins
RPE 6
4A
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
4B
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
4C
Sumo Deadlift (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Squat (Barbell)
3
12 reps
RPE 6
2B
Split Squat (Barbell)
3
12 reps
RPE 6
2C
Front Squat (Barbell)
3
12 reps
RPE 6
3A
Lying Leg Raise
3
12 reps
RPE 6
3B
Hip Bridge March
3
12 reps
RPE 6
3C
Plank
3
12 mins
RPE 6
4A
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
4B
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
4C
Sumo Deadlift (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
2B
Good Morning
3
12 reps
RPE 6
2C
High Pull
3
12 reps
RPE 6
3A
Seated Dumbbell Curl
3
12 reps
RPE 6
3B
Bicep Curl (Barbell)
3
12 reps
RPE 6
3C
Hammer Curl
3
12 reps
RPE 6
4A
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4B
Farmer's Walk (Weighted)
3
12 reps
RPE 6
4C
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
2B
Good Morning
3
12 reps
RPE 6
2C
High Pull
3
12 reps
RPE 6
3A
Seated Dumbbell Curl
3
12 reps
RPE 6
3B
Bicep Curl (Barbell)
3
12 reps
RPE 6
3C
Hammer Curl
3
12 reps
RPE 6
4A
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4B
Farmer's Walk (Weighted)
3
12 reps
RPE 6
4C
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
2B
Good Morning
3
12 reps
RPE 6
2C
High Pull
3
12 reps
RPE 6
3A
Seated Dumbbell Curl
3
12 reps
RPE 6
3B
Bicep Curl (Barbell)
3
12 reps
RPE 6
3C
Hammer Curl
3
12 reps
RPE 6
4A
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4B
Farmer's Walk (Weighted)
3
12 reps
RPE 6
4C
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
2B
Good Morning
3
12 reps
RPE 6
2C
High Pull
3
12 reps
RPE 6
3A
Seated Dumbbell Curl
3
12 reps
RPE 6
3B
Bicep Curl (Barbell)
3
12 reps
RPE 6
3C
Hammer Curl
3
12 reps
RPE 6
4A
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4B
Farmer's Walk (Weighted)
3
12 reps
RPE 6
4C
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Goblet Squat
3
12 reps
RPE 6
2B
Deadlift (Barbell)
3
12 reps
RPE 6
2C
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
3A
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
3B
Russian Twist (Dumbbell)
3
12 reps
RPE 6
3C
Reverse Plank
1
1 mins
RPE 8
4A
Front Squat (Dumbbell)
3
12 reps
RPE 6
4B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
4C
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Goblet Squat
3
12 reps
RPE 6
2B
Deadlift (Barbell)
3
12 reps
RPE 6
2C
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
3A
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
3B
Russian Twist (Dumbbell)
3
12 reps
RPE 6
3C
Reverse Plank
1
1 mins
RPE 8
4A
Front Squat (Dumbbell)
3
12 reps
RPE 6
4B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
4C
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Goblet Squat
3
12 reps
RPE 6
2B
Deadlift (Barbell)
3
12 reps
RPE 6
2C
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
3A
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
3B
Russian Twist (Dumbbell)
3
12 reps
RPE 6
3C
Reverse Plank
1
1 mins
RPE 8
4A
Front Squat (Dumbbell)
3
12 reps
RPE 6
4B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
4C
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Goblet Squat
3
12 reps
RPE 6
2B
Deadlift (Barbell)
3
12 reps
RPE 6
2C
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
3A
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
3B
Russian Twist (Dumbbell)
3
12 reps
RPE 6
3C
Reverse Plank
1
1 mins
RPE 8
4A
Front Squat (Dumbbell)
3
12 reps
RPE 6
4B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
4C
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Overhead Press (Dumbbell)
3
12 reps
RPE 6
2B
Upright Row (Dumbbell)
3
12 reps
RPE 6
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3A
French Press
3
12 reps
RPE 6
3B
Dips Between Chairs
3
12 reps
RPE 6
3C
Tricep Extension (Barbell)
3
12 reps
RPE 6
4A
Overhead Press (Barbell)
3
12 reps
RPE 6
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
4C
Arnold Press
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Overhead Press (Dumbbell)
3
12 reps
RPE 6
2B
Upright Row (Dumbbell)
3
12 reps
RPE 6
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3A
French Press
3
12 reps
RPE 6
3B
Dips Between Chairs
3
12 reps
RPE 6
3C
Tricep Extension (Barbell)
3
12 reps
RPE 6
4A
Overhead Press (Barbell)
3
12 reps
RPE 6
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
4C
Arnold Press
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Overhead Press (Dumbbell)
3
12 reps
RPE 6
2B
Upright Row (Dumbbell)
3
12 reps
RPE 6
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3A
French Press
3
12 reps
RPE 6
3B
Dips Between Chairs
3
12 reps
RPE 6
3C
Tricep Extension (Barbell)
3
12 reps
RPE 6
4A
Overhead Press (Barbell)
3
12 reps
RPE 6
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
4C
Arnold Press
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Overhead Press (Dumbbell)
3
12 reps
RPE 6
2B
Upright Row (Dumbbell)
3
12 reps
RPE 6
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3A
French Press
3
12 reps
RPE 6
3B
Dips Between Chairs
3
12 reps
RPE 6
3C
Tricep Extension (Barbell)
3
12 reps
RPE 6
4A
Overhead Press (Barbell)
3
12 reps
RPE 6
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
4C
Arnold Press
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Stretching
1 Set
5 mins
@6
2A
Deadlift (Barbell)
3 Sets
12 Reps
@6
2B
Bent Over Row (Barbell)
3 Sets
12 Reps
@6
2C
Good Morning
3 Sets
12 Reps
@6
3A
Floor Press (Barbell)
3 Sets
12 Reps
@6
3B
Chest Fly (Dumbbell)
3 Sets
12 Reps
@6
3C
Push Up
3 Sets
12 Reps
@6
4A
High Pull
3 Sets
12 Reps
@6
4B
Shrug (Barbell)
3 Sets
12 Reps
@6
4C
Dumbbell Bench Pullover
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@8
Day 2
1
Stretching
1 Set
5 mins
@6
2A
Squat (Barbell)
3 Sets
12 Reps
@6
2B
Split Squat (Barbell)
3 Sets
12 Reps
@6
2C
Front Squat (Barbell)
3 Sets
12 Reps
@6
3A
Lying Leg Raise
3 Sets
12 Reps
@6
3B
Hip Bridge March
3 Sets
12 Reps
@6
3C
Plank
3 Sets
12 mins
@6
4A
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@6
4B
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@6
4C
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6
Day 3
1
Stretching
1 Set
5 mins
@6
2A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6
2B
Good Morning
3 Sets
12 Reps
@6
2C
High Pull
3 Sets
12 Reps
@6
3A
Seated Dumbbell Curl
3 Sets
12 Reps
@6
3B
Bicep Curl (Barbell)
3 Sets
12 Reps
@6
3C
Hammer Curl
3 Sets
12 Reps
@6
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6
4B
Farmer's Walk (Weighted)
3 Sets
12 Reps
@6
4C
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6
Day 4
1
Stretching
1 Set
5 mins
@6
2A
Goblet Squat
3 Sets
12 Reps
@6
2B
Deadlift (Barbell)
3 Sets
12 Reps
@6
2C
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
3A
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6
3B
Russian Twist (Dumbbell)
3 Sets
12 Reps
@6
3C
Reverse Plank
1 Set
1 mins
@8
4A
Front Squat (Dumbbell)
3 Sets
12 Reps
@6
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
4C
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@8
Day 5
1
Stretching
1 Set
5 mins
@6
2A
Overhead Press (Dumbbell)
3 Sets
12 Reps
@6
2B
Upright Row (Dumbbell)
3 Sets
12 Reps
@6
2C
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
3A
French Press
3 Sets
12 Reps
@6
3B
Dips Between Chairs
3 Sets
12 Reps
@6
3C
Tricep Extension (Barbell)
3 Sets
12 Reps
@6
4A
Overhead Press (Barbell)
3 Sets
12 Reps
@6
4B
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6
4C
Arnold Press
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6