Maximized Gain Split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Chest Fly (Machine) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Dip (Weighted) | 1 | 14 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 4 | Concentration Curl | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Hammer Curl (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Preacher Curl (EZ Bar) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Lateral Raise (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Row (Machine) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Seated Wide-Grip Row (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Standing Pullover (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Lying Reverse Fly | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Tricep Pushdown (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | V-Handle Tricep Pushdown (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Pull-Up (Weighted) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Machine) | 1 | 14 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 11 reps | ||
| 2 | Side Bend (Dumbbell) | 1 | 14 reps |
| 1 | 12 reps | ||
| 1 | 11 reps | ||
| 1 | 10 reps | ||
| 3 | Leg Raise (Captain's Chair) | 1 | 12 reps |
| 1 | 11 reps | ||
| 1 | 10 reps | ||
| 1 | 13 reps | ||
| 4 | Lying Scissor Kicks | 2 | 0.5 min |
| 5 | Hyperextension | 2 | AMRAP |
| 6 | Shrug (Trap Bar) | 3 | AMRAP |
| 7 | Plank | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rest | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 12 reps |
| 1 | 11 reps | ||
| 1 | 10 reps | ||
| 2 | Leg Extension | 1 | 12 reps |
| 1 | 11 reps | ||
| 1 | 10 reps | ||
| 3 | Hamstring Curl | 1 | 12 reps |
| 1 | 11 reps | ||
| 1 | 10 reps | ||
| 4 | Hip Abductor (Machine) | 1 | 12 reps |
| 1 | 11 reps | ||
| 1 | 10 reps | ||
| 5 | Hip Adductor (Machine) | 1 | 12 reps |
| 1 | 11 reps | ||
| 1 | 10 reps | ||
| 6 | Seated Calf Raise | 1 | 12 reps |
| 1 | 11 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Arm Row (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Overhead Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Lateral Raise (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Front Raise | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 5A | Bicep Curl (EZ Bar) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5B | Skull Crusher (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Reverse Wrist Curl (Barbell) | 3 | AMRAP |
| 7 | Tricep Rope Push Down (Cable) | 3 | AMRAP |
| 8 | Abs Crunch (Machine) | 2 | AMRAP |
| 9 | Knee Raise (Captain's Chair) | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rest | 1 | AMRAP |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Maximized Gain Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 70 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.
Maximized Gain Split is structured around 7 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Maximized Gain Split 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
