logo
BoostcampPNG

Ethan’s split

by Ethan
1 athletes joined

Program Description

**Ethan’s Split** is an 18-week training program designed for intermediate lifters looking to build muscle and strength through a structured bodybuilding and powerbuilding approach. With 36 training days spread across the duration, this program focuses on key compound and isolation movements, including the Incline Bench Press and Hack Squat, ensuring comprehensive muscle engagement. Each workout includes detailed exercise instructions and video demonstrations, helping you maximize your performance and technique. Get ready to push your limits and achieve your fitness goals with this well-rounded regimen!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 09, 2026 10:43
  • Last Edited
    Feb 19, 2026 11:16
Muscle Engagement
Front
Back
MuscleSet
Chest
11.9%
Triceps
11.9%
Quadriceps
11.9%
Hamstrings
11.9%
Upper Back
10%
Glutes
8%
Front Delts
6%
Rear Delts
6%
Biceps
6%
Lats
4%
Calves
4%
Abs
2.4%
Forearms
2%
Lower Back
2%
Abductors
2%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Reverse Pec Deck
1
-
3
Pec Deck (Machine)
1
-
4
JM Press
1
-
5
Tricep Pushdown (Cable)
1
-
6
Preacher Curl (Barbell)
1
-
7
Face Pull
1
-
8
Chest Supported Row (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
6
Hanging Leg Raise
1
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Calf Raise (Machine)
1
-
4
Leg Extension
1
-
5
Leg Curl
1
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
-
2
Reverse Pec Deck
1 Set
-
3
Pec Deck (Machine)
1 Set
-
4
JM Press
1 Set
-
5
Tricep Pushdown (Cable)
1 Set
-
6
Preacher Curl (Barbell)
1 Set
-
7
Face Pull
1 Set
-
8
Chest Supported Row (Machine)
1 Set
-
Day 2
1
Hack Squat
1 Set
-
2
Leg Press
1 Set
-
3
Calf Raise (Machine)
1 Set
-
4
Leg Extension
1 Set
-
5
Leg Curl
1 Set
-
6
Hanging Leg Raise
1 Set
-
7
Abs Crunch (Machine)
1 Set
-