Double Muscle WO Split
Transform your physique in just 4 weeks with a focused split that doubles down on gains—let’s unleash your strength and redefine your limits!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 8 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 8–10 reps |
| 3 | Chest Fly (Cable) | 3 | 15 reps |
| 4 | Chest Press (Machine) | 3 | 10 reps |
| 5 | Bicep Curl (Barbell) | 4 | 10 reps |
| 6 | Incline Curl (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 7A | Hammer Curl (Cable) | 3 | 15 reps |
| 7B | Reverse Bicep Curl (EZ Bar) | 3 | 15 reps |
| 8 | Hanging Leg Raise | 4 | 12 reps |
| 9 | Cable Crunch | 3 | 15 reps |
| 10 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 6 reps |
| 2 | Wide Grip Lat Pulldown | 4 | 10 reps |
| 3 | Bent Over Row (Barbell) | 4 | 8 reps |
| 4 | Seated Row (Cable) | 3 | 10 reps |
| 5 | Bench Press (Close Grip) | 3 | 8 reps |
| 6 | Tricep Rope Push Down (Cable) | 3 | 15 reps |
| Superset | |||
| 7A | Single Arm Overhead Tricep Extension | 3 | 12 reps |
| 7B | Dips Between Chairs | 3 | 12 reps |
| 8 | Decline Sit Up (Weighted) | 3 | 15 reps |
| 9 | Russian Twist | 3 | 20 reps |
| 10 | Ab Wheel | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 8 reps |
| 2 | Lateral Raise (Dumbbell) | 4 | 12 reps |
| Superset | |||
| 3A | Rear Delt Fly (Machine) | 3 | 15 reps |
| 3B | Upright Row (Barbell) | 3 | 15 reps |
| 4 | Shrug (Dumbbell) | 4 | 12 reps |
| 5 | Hanging Knee Raise | 1 | 1512 reps |
| 3 | 15 reps | ||
| 6 | Wood Chop | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 4 | 8 reps |
| 2 | Leg Press | 4 | 10 reps |
| 3 | Romanian Deadlift (Dumbbell) | 4 | 8 reps |
| 4 | Leg Extension | 1 | 25+ reps |
| 5 | Lying Leg Curl | 1 | 25+ reps |
| 6 | Standing Calf Raise | 5 | 15 reps |
| 7 | Seated Calf Raise | 4 | 20 reps |
| 8 | Abs Crunch (Weighted) | 4 | 15 reps |
| 9 | Reverse Abs Crunch (Bodyweight) | 3 | 15 reps |
| 10 | Plank | 3 | 1–1.5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 4 | AMRAP |
| 2 | Pull-Up (Assisted) | 4 | AMRAP |
| 3 | Chest Fly (Machine) | 4 | AMRAP |
| 4 | Seated Row (Cable) | 4 | AMRAP |
| 5 | Pec Deck (Machine) | 3 | AMRAP |
| 6 | Straight Arm Pulldown | 3 | AMRAP |
| 7 | Hanging Leg Raise | 4 | AMRAP |
| 8 | Abs Crunch (Weighted) | 3 | 20 reps |
| 9 | Mountain Climber | 3 | 0.6 min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Double Muscle WO 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 4 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 60 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.
Double Muscle WO Split is structured around 5 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Double Muscle WO 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
