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Elite Knight: Physique And Strenght Focused Split

by Attila B.

Program Description

Give me that thing... Your dark soul

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 08, 2025 12:32
  • Last Edited
    Oct 08, 2025 01:50
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.8%
Middle Delts
10.7%
Upper Back
10.6%
Hamstrings
10.5%
Front Delts
8.7%
Triceps
7.9%
Abs
7.1%
Biceps
5.7%
Glutes
5.7%
Calves
5.1%
Lats
5%
Rear Delts
4.5%
Chest
3.8%
Lower Back
1.5%
Adductors
1.5%
Forearms
0.8%
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Leg Extension
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Single Leg Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Leg Extension
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Single Leg Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Leg Extension
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Single Leg Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Leg Extension
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Single Leg Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Leg Extension
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Single Leg Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Leg Extension
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Single Leg Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Leg Extension
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Single Leg Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Leg Extension
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Single Leg Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
4
8-10 reps
RPE 9
5
Reverse Pec Deck
3
8-10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
7
Cable Crunch
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
4
8-10 reps
RPE 9
5
Reverse Pec Deck
3
8-10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
7
Cable Crunch
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
4
8-10 reps
RPE 9
5
Reverse Pec Deck
3
8-10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
7
Cable Crunch
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
4
8-10 reps
RPE 9
5
Reverse Pec Deck
3
8-10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
7
Cable Crunch
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
4
8-10 reps
RPE 9
5
Reverse Pec Deck
3
8-10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
7
Cable Crunch
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
4
8-10 reps
RPE 9
5
Reverse Pec Deck
3
8-10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
7
Cable Crunch
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
4
8-10 reps
RPE 9
5
Reverse Pec Deck
3
8-10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
7
Cable Crunch
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
4
8-10 reps
RPE 9
5
Reverse Pec Deck
3
8-10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
7
Cable Crunch
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 9
3
Lateral Raise (Cable)
4
8-10 reps
RPE 9
4
Pendulum Squat
3
6-8 reps
RPE 9
5
Leg Extension
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
7
Calf Raise (Leg Press)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 9
3
Lateral Raise (Cable)
4
8-10 reps
RPE 9
4
Pendulum Squat
3
6-8 reps
RPE 9
5
Leg Extension
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
7
Calf Raise (Leg Press)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 9
3
Lateral Raise (Cable)
4
8-10 reps
RPE 9
4
Pendulum Squat
3
6-8 reps
RPE 9
5
Leg Extension
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
7
Calf Raise (Leg Press)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 9
3
Lateral Raise (Cable)
4
8-10 reps
RPE 9
4
Pendulum Squat
3
6-8 reps
RPE 9
5
Leg Extension
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
7
Calf Raise (Leg Press)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 9
3
Lateral Raise (Cable)
4
8-10 reps
RPE 9
4
Pendulum Squat
3
6-8 reps
RPE 9
5
Leg Extension
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
7
Calf Raise (Leg Press)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 9
3
Lateral Raise (Cable)
4
8-10 reps
RPE 9
4
Pendulum Squat
3
6-8 reps
RPE 9
5
Leg Extension
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
7
Calf Raise (Leg Press)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 9
3
Lateral Raise (Cable)
4
8-10 reps
RPE 9
4
Pendulum Squat
3
6-8 reps
RPE 9
5
Leg Extension
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
7
Calf Raise (Leg Press)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 9
3
Lateral Raise (Cable)
4
8-10 reps
RPE 9
4
Pendulum Squat
3
6-8 reps
RPE 9
5
Leg Extension
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
7
Calf Raise (Leg Press)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Single-Leg Leg Curl
4
8-10 reps
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Shrug (Barbell)
3
8-10 reps
RPE 9
5
Face Pull
3
8-10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Decline Sit Up (Weighted)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Single-Leg Leg Curl
4
8-10 reps
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Shrug (Barbell)
3
8-10 reps
RPE 9
5
Face Pull
3
8-10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Decline Sit Up (Weighted)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Single-Leg Leg Curl
4
8-10 reps
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Shrug (Barbell)
3
8-10 reps
RPE 9
5
Face Pull
3
8-10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Decline Sit Up (Weighted)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Single-Leg Leg Curl
4
8-10 reps
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Shrug (Barbell)
3
8-10 reps
RPE 9
5
Face Pull
3
8-10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Decline Sit Up (Weighted)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Single-Leg Leg Curl
4
8-10 reps
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Shrug (Barbell)
3
8-10 reps
RPE 9
5
Face Pull
3
8-10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Decline Sit Up (Weighted)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Single-Leg Leg Curl
4
8-10 reps
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Shrug (Barbell)
3
8-10 reps
RPE 9
5
Face Pull
3
8-10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Decline Sit Up (Weighted)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Single-Leg Leg Curl
4
8-10 reps
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Shrug (Barbell)
3
8-10 reps
RPE 9
5
Face Pull
3
8-10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Decline Sit Up (Weighted)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Single-Leg Leg Curl
4
8-10 reps
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Shrug (Barbell)
3
8-10 reps
RPE 9
5
Face Pull
3
8-10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Decline Sit Up (Weighted)
4
8-10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Leg Extension
4 Sets
8-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@9
5
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@9
7
Single Leg Calf Raise
4 Sets
8-10 Reps
@9
Day 3
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Seated Military Press (Smith Machine)
4 Sets
6-8 Reps
@9
3
Lateral Raise (Cable)
4 Sets
8-10 Reps
@9
4
Pendulum Squat
3 Sets
6-8 Reps
@9
5
Leg Extension
4 Sets
8-10 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
7
Calf Raise (Leg Press)
4 Sets
8-10 Reps
@9
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
3-5 Reps
@8
2
Single-Leg Leg Curl
4 Sets
8-10 Reps
@9
3
Dumbbell Row
3 Sets
8-10 Reps
@9
4
Shrug (Barbell)
3 Sets
8-10 Reps
@9
5
Face Pull
3 Sets
8-10 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9
7
Decline Sit Up (Weighted)
4 Sets
8-10 Reps
@9
Day 2
1
Pull-Up (Weighted)
3 Sets
3-5 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
4
Seated Hamstring Curl
4 Sets
8-10 Reps
@9
5
Reverse Pec Deck
3 Sets
8-10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@9
7
Cable Crunch
4 Sets
8-10 Reps
@9