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Double Muscle WO Split

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Program Description

**Double Muscle WO Split** is a comprehensive 4-week program designed to maximize your strength and muscle gains through a rigorous split routine. With 20 training days, you'll engage in targeted workouts focusing on major muscle groups, including chest, back, arms, and legs, ensuring a balanced approach to building muscle. Each session features a mix of compound and isolation exercises, utilizing various equipment to challenge your limits and enhance your performance. Get ready to push your boundaries and transform your physique with this structured and effective training plan!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 15, 2026 11:00
  • Last Edited
    Jan 15, 2026 11:45
Muscle Engagement
Front
Back
MuscleSet
Abs
17%
Front Delts
11%
Triceps
10.7%
Chest
8.8%
Upper Back
8.7%
Biceps
7.6%
Lats
6.9%
Quadriceps
5.4%
Hamstrings
5.4%
Glutes
5%
Middle Delts
3.5%
Calves
2.8%
Rear Delts
2.5%
Forearms
2.1%
Lower Back
1.9%
Abductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
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
3
1512 reps
15 reps
-
-
6
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
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
3
1512 reps
15 reps
-
-
6
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
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
3
1512 reps
15 reps
-
-
6
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
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
3
1512 reps
15 reps
-
-
6
Wood Chop
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Chest Fly (Cable)
3 Sets
15 Reps
-
4
Chest Press (Machine)
3 Sets
10 Reps
-
5
Bicep Curl (Barbell)
4 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7A
Hammer Curl (Cable)
3 Sets
15 Reps
-
7B
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
8
Hanging Leg Raise
4 Sets
12 Reps
-
9
Cable Crunch
3 Sets
15 Reps
-
10
Plank
3 Sets
1 mins
-
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Wide Grip Lat Pulldown
4 Sets
10 Reps
-
3
Bent Over Row (Barbell)
4 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Bench Press (Close Grip)
3 Sets
8 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
7A
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
-
7B
Dips Between Chairs
3 Sets
12 Reps
-
8
Decline Sit Up (Weighted)
3 Sets
15 Reps
-
9
Russian Twist
3 Sets
20 Reps
-
10
Ab Wheel
3 Sets
10 Reps
-
Day 3
1
Overhead Press (Barbell)
4 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
3A
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
3B
Upright Row (Barbell)
3 Sets
15 Reps
-
4
Shrug (Dumbbell)
4 Sets
12 Reps
-
5
Hanging Knee Raise
1 Set
3 Sets
1512 Reps
15 Reps
-
-
6
Wood Chop
3 Sets
12 Reps
-
Day 4
1
Hack Squat
4 Sets
8 Reps
-
2
Leg Press
4 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
-
4
Leg Extension
1 Set
25+ Reps
-
5
Lying Leg Curl
1 Set
25+ Reps
-
6
Standing Calf Raise
5 Sets
15 Reps
-
7
Seated Calf Raise
4 Sets
20 Reps
-
8
Abs Crunch (Weighted)
4 Sets
15 Reps
-
9
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
10
Plank
3 Sets
1-1.5 mins
-
Day 5
1
Incline Chest Press (Machine)
4 Sets
AMRAP
-
2
Pull-Up (Assisted)
4 Sets
AMRAP
-
3
Chest Fly (Machine)
4 Sets
AMRAP
-
4
Seated Row (Cable)
4 Sets
AMRAP
-
5
Pec Deck (Machine)
3 Sets
AMRAP
-
6
Straight Arm Pulldown
3 Sets
AMRAP
-
7
Hanging Leg Raise
4 Sets
AMRAP
-
8
Abs Crunch (Weighted)
3 Sets
20 Reps
-
9
Mountain Climber
3 Sets
0.6 mins
-