Program Description
Gains
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedAug 05, 2025 01:46
- Last EditedAug 12, 2025 12:21
Summary
Unleash your strength with Robgar’s Holy Split v2, a focused 5-week program designed to sculpt and define your physique. Train five days a week, targeting specific muscle groups with a mix of machines, free weights, and cables to maximize your gains. Each session is meticulously crafted to challenge your limits, featuring exercises like Leg Press, Romanian Deadlifts, and Tricep Rope Pushdowns. Perfect for those ready to elevate their training and achieve serious results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Biceps
12.8%
Upper Back
10.3%
Chest
9.8%
Front Delts
7.9%
Quadriceps
7.7%
Lats
6.9%
Hamstrings
6.6%
Abs
5.9%
Middle Delts
5.9%
Glutes
4.1%
Rear Delts
2.9%
Lower Back
2.6%
Forearms
2%
Calves
1.6%
Abductors
0.4%
Adductors
0.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
RPE 10
2
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
3
Lat Pulldown
5
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
5
Chest Fly (Cable)
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
RPE 10
2
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
3
Lat Pulldown
5
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
5
Chest Fly (Cable)
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
RPE 10
2
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
3
Lat Pulldown
5
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
5
Chest Fly (Cable)
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
RPE 10
2
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
3
Lat Pulldown
5
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
5
Chest Fly (Cable)
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
RPE 10
2
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
3
Lat Pulldown
5
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
5
Chest Fly (Cable)
5
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
4
15 reps
12 reps
RPE 10
RPE 10
2
Preacher Curl (Barbell)
1
4
15 reps
12 reps
RPE 10
RPE 10
3
Skull Crusher (Dumbbell)
5
12 reps
RPE 10
4
Alternating Dumbbell Curl
5
12 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
5
12 reps
RPE 10
5B
Hammer Curl (Cable)
5
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
4
15 reps
12 reps
RPE 10
RPE 10
2
Preacher Curl (Barbell)
1
4
15 reps
12 reps
RPE 10
RPE 10
3
Skull Crusher (Dumbbell)
5
12 reps
RPE 10
4
Alternating Dumbbell Curl
5
12 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
5
12 reps
RPE 10
5B
Hammer Curl (Cable)
5
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
4
15 reps
12 reps
RPE 10
RPE 10
2
Preacher Curl (Barbell)
1
4
15 reps
12 reps
RPE 10
RPE 10
3
Skull Crusher (Dumbbell)
5
12 reps
RPE 10
4
Alternating Dumbbell Curl
5
12 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
5
12 reps
RPE 10
5B
Hammer Curl (Cable)
5
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
4
15 reps
12 reps
RPE 10
RPE 10
2
Preacher Curl (Barbell)
1
4
15 reps
12 reps
RPE 10
RPE 10
3
Skull Crusher (Dumbbell)
5
12 reps
RPE 10
4
Alternating Dumbbell Curl
5
12 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
5
12 reps
RPE 10
5B
Hammer Curl (Cable)
5
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
4
15 reps
12 reps
RPE 10
RPE 10
2
Preacher Curl (Barbell)
1
4
15 reps
12 reps
RPE 10
RPE 10
3
Skull Crusher (Dumbbell)
5
12 reps
RPE 10
4
Alternating Dumbbell Curl
5
12 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
5
12 reps
RPE 10
5B
Hammer Curl (Cable)
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 10
2
Leg Curl
5
12 reps
RPE 10
3
Leg Press (45 Degrees)
5
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
20 reps
RPE 10
2
Leg Press (45 Degrees)
5
20 reps
RPE 10
3
Goblet Squat
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 10
2
Leg Curl
5
12 reps
RPE 10
3
Leg Press (45 Degrees)
5
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 10
2
Leg Curl
5
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
4
Standing Calf Raise
4
12 reps
RPE 10
5
Bulgarian Split Squat (Barbell)
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 10
2
Leg Curl
5
12 reps
RPE 10
3
Leg Press (45 Degrees)
5
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Reverse Pec Deck
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Shoulder Press (Machine)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Reverse Pec Deck
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Shoulder Press (Machine)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Reverse Pec Deck
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Shoulder Press (Machine)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Reverse Pec Deck
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Shoulder Press (Machine)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Reverse Pec Deck
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Shoulder Press (Machine)
5
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 10
2
Shrug (Barbell)
5
12 reps
RPE 8
3
Bicep Curl (Barbell)
5
12 reps
RPE 10
4
Deadlift (Barbell)
2
2
1
12 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
5
Sit Up
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 10
2
Shrug (Barbell)
5
12 reps
RPE 8
3
Bicep Curl (Barbell)
5
12 reps
RPE 10
4
Deadlift (Barbell)
2
2
1
12 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
5
Sit Up
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 10
2
Shrug (Barbell)
5
12 reps
RPE 8
3
Bicep Curl (Barbell)
5
12 reps
RPE 10
4
Deadlift (Barbell)
2
2
1
12 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
5
Sit Up
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 10
2
Shrug (Barbell)
5
12 reps
RPE 8
3
Bicep Curl (Barbell)
5
12 reps
RPE 10
4
Deadlift (Barbell)
2
2
1
12 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
5
Sit Up
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 10
2
Shrug (Barbell)
5
12 reps
RPE 8
3
Bicep Curl (Barbell)
5
12 reps
RPE 10
4
Deadlift (Barbell)
2
2
1
12 reps
8 reps
5 reps
RPE 10
RPE 10
RPE 10
5
Sit Up
4
12 reps
RPE 10
Week 1
1 / 5 Weeks
Day 3
1
Leg Extension5 Sets
12 Reps
@10
2
Leg Curl5 Sets
12 Reps
@10
3
Leg Press (45 Degrees)5 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)5 Sets
12 Reps
@10
5
Standing Calf Raise4 Sets
12 Reps
@10
Day 2
1
Tricep Rope Push Down (Cable)1 Set
4 Sets
15 Reps
12 Reps
@10
@10
2
Preacher Curl (Barbell)1 Set
4 Sets
15 Reps
12 Reps
@10
@10
3
Skull Crusher (Dumbbell)5 Sets
12 Reps
@10
4
Alternating Dumbbell Curl5 Sets
12 Reps
@10
5A
Overhead Tricep Extension (Cable)5 Sets
12 Reps
@10
5B
Hammer Curl (Cable)5 Sets
12 Reps
@10
Day 4
1
Pull-Up (Weighted)2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
2
Reverse Pec Deck5 Sets
12 Reps
@10
3
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
12 Reps
@6
@10
@10
@10
@10
4
Lateral Raise (Cable)5 Sets
12 Reps
@10
5
Shoulder Press (Machine)5 Sets
12 Reps
@10
Day 5
1
Hanging Leg Raise5 Sets
12 Reps
@10
2
Shrug (Barbell)5 Sets
12 Reps
@8
3
Bicep Curl (Barbell)5 Sets
12 Reps
@10
4
Deadlift (Barbell)2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
@10
@10
@10
5
Sit Up4 Sets
12 Reps
@10
Day 1
1
Bent Over Row (Dumbbell)5 Sets
12 Reps
@10
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
12 Reps
@6
@10
@10
@10
@10
3
Lat Pulldown5 Sets
12 Reps
@10
4
Incline Bench Press (Dumbbell)5 Sets
12 Reps
@10
5
Chest Fly (Cable)5 Sets
12 Reps
@10