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Robgar’s Holy Split v2

by Robbie Grier

Program Description

Gains

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 05, 2025 01:46
  • Last Edited
    Aug 05, 2025 01:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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 Extension
5 Sets
12 Reps
@10
2
Leg Curl
5 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 Raise
4 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 Curl
5 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 Deck
5 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 Raise
5 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 Up
4 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 Pulldown
5 Sets
12 Reps
@10
4
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
@10
5
Chest Fly (Cable)
5 Sets
12 Reps
@10