Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 8 reps | @10 |
| 1 | 6 reps | @10 | ||
| 1 | 5 reps | @10 | ||
| 2 | Machine Pull Down | 3 | 0 reps | @10 |
| 3 | Single Arm Pull Down | 2 | 0 reps | @10 |
| 4 | Chest Press (Machine) | 2 | 0 reps | @10 |
| Superset | ||||
| 5A | Bent Over Machine Row | 2 | 0 reps | @10 |
| 6 | Incline Fly | 2 | 0 reps | @10 |
| 7 | Seated Row (Cable) | 2 | 0 reps | @10 |
| 8 | Pull-Up (Weighted) | 3 | 0 reps | @10 |
| 9 | Standing Pullover (Cable) | 1 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 2 | 0 reps | @10 |
| Superset | ||||
| 2A | Shoulder Press (Machine) | 1 | 0 reps | @10 |
| 3 | Lateral Raise (Dumbbell) | 1 | 0 reps | @10 |
| 4 | Lying Side Lateral Raise | 2 | 0 reps | @10 |
| 5 | Rear Delt Fly (Dumbbell) | 1 | 0 reps | @10 |
| 6 | Rear Delt Fly (Cable) | 2 | 0 reps | @10 |
| 7 | Y Raise | 1 | 0 reps | @10 |
| 8 | Partial Lateral Raise (Cable) | 1 | 0 reps | @10 |
| 9 | Single Arm Rear Delt Cable Fly | 1 | 0 reps | @10 |
| 10 | Lateral Raise (Cable) | 2 | 0 reps | @10 |
| 11 | Front Raise | 1 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 3 | 0 reps | @10 |
| 2 | Preacher Curl (Barbell) | 3 | 0 reps | @10 |
| Superset | ||||
| 3A | Overhead Extension (Dumbbell) | 4 | 0 reps | @10 |
| 4 | Incline Curl (Dumbbell) | 2 | 0 reps | @10 |
| Superset | ||||
| 5A | Bayesian Curl | 2 | 0 reps | @10 |
| 6 | Tricep Extension (Cable) | 2 | 0 reps | @10 |
| Superset | ||||
| 7A | Overhead Tricep Extension (Cable) | 1 | 0 reps | @10 |
| 8 | Hammer Curl | 3 | 0 reps | @10 |
| 9 | Pronation Curl | 1 | 0 reps | @10 |
| 10 | Chin-Up (Weighted) | 1 | 0 reps | @10 |
| 11 | Push Up | 2 | 0 reps | @10 |
| 12 | Dip (Bodyweight) | 1 | 0 reps | @10 |
| 13 | Wrist Curls | 1 | 0 reps | @10 |
| 14 | Farmer's Walk (Weighted) | 1 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pendulum Squat | 2 | 0 reps | @10 |
| 2 | Straight Leg Calf Raise | 3 | 0 reps | @10 |
| 3 | Tibialis | 1 | 0 reps | @10 |
| 4 | Leg Extension | 2 | 0 reps | @10 |
| 5 | Hamstring Curl | 1 | 0 reps | @10 |
| 6 | Hanging Leg Raise | 3 | 0 reps | @10 |
| 7 | Landmine Oblique Twist | 2 | 0 reps | @10 |
| 8 | Cable Crunch | 3 | 0 reps | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, My 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 16 weeks are fully unlocked.
This program is built around a garage 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.
My split is structured around 4 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
My 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.
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