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Jackson's perfect split

by Jackson E.

Program Description

perfect 5 day split (only for people who got that dog in em)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 24, 2025 11:37
  • Last Edited
    Nov 24, 2025 11:43
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Triceps
10.7%
Biceps
10.2%
Quadriceps
9.2%
Middle Delts
8.7%
Front Delts
8.4%
Glutes
7.7%
Hamstrings
6.1%
Rear Delts
4.6%
Lats
4.6%
Forearms
3.6%
Chest
3.1%
Abs
3.1%
Lower Back
2.3%
Adductors
1.5%
Calves
1.5%
Olympic
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 5
2
Arnold Press
3
5 reps
RPE 5
3
Chest Fly (Machine)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
AMRAP
-
6
Tricep Pushdown (Cable)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 5
2
Arnold Press
3
5 reps
RPE 5
3
Chest Fly (Machine)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
AMRAP
-
6
Tricep Pushdown (Cable)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 5
2
Arnold Press
3
5 reps
RPE 5
3
Chest Fly (Machine)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
AMRAP
-
6
Tricep Pushdown (Cable)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 5
2
Arnold Press
3
5 reps
RPE 5
3
Chest Fly (Machine)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
AMRAP
-
6
Tricep Pushdown (Cable)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 5
2
Arnold Press
3
5 reps
RPE 5
3
Chest Fly (Machine)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
AMRAP
-
6
Tricep Pushdown (Cable)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 5
2
Arnold Press
3
5 reps
RPE 5
3
Chest Fly (Machine)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
AMRAP
-
6
Tricep Pushdown (Cable)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 5
2
Arnold Press
3
5 reps
RPE 5
3
Chest Fly (Machine)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
AMRAP
-
6
Tricep Pushdown (Cable)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 5
2
Arnold Press
3
5 reps
RPE 5
3
Chest Fly (Machine)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
AMRAP
-
6
Tricep Pushdown (Cable)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 5
2
Arnold Press
3
5 reps
RPE 5
3
Chest Fly (Machine)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
AMRAP
-
6
Tricep Pushdown (Cable)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 5
2
Arnold Press
3
5 reps
RPE 5
3
Chest Fly (Machine)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
AMRAP
-
6
Tricep Pushdown (Cable)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 5
2
Arnold Press
3
5 reps
RPE 5
3
Chest Fly (Machine)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
AMRAP
-
6
Tricep Pushdown (Cable)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 5
2
Arnold Press
3
5 reps
RPE 5
3
Chest Fly (Machine)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
AMRAP
-
6
Tricep Pushdown (Cable)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 5
2
Arnold Press
3
5 reps
RPE 5
3
Chest Fly (Machine)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
AMRAP
-
6
Tricep Pushdown (Cable)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 5
2
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
6 reps
RPE 6
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
-
6
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
7
Hammer Curl (Cable)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 5
2
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
6 reps
RPE 6
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
-
6
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
7
Hammer Curl (Cable)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 5
2
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
6 reps
RPE 6
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
-
6
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
7
Hammer Curl (Cable)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 5
2
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
6 reps
RPE 6
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
-
6
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
7
Hammer Curl (Cable)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 5
2
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
6 reps
RPE 6
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
-
6
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
7
Hammer Curl (Cable)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 5
2
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
6 reps
RPE 6
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
-
6
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
7
Hammer Curl (Cable)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 5
2
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
6 reps
RPE 6
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
-
6
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
7
Hammer Curl (Cable)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 5
2
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
6 reps
RPE 6
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
-
6
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
7
Hammer Curl (Cable)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 5
2
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
6 reps
RPE 6
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
-
6
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
7
Hammer Curl (Cable)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 5
2
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
6 reps
RPE 6
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
-
6
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
7
Hammer Curl (Cable)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 5
2
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
6 reps
RPE 6
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
-
6
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
7
Hammer Curl (Cable)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 5
2
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
6 reps
RPE 6
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
-
6
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
7
Hammer Curl (Cable)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 5
2
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
6 reps
RPE 6
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
AMRAP
-
6
Reverse Bicep Curl (EZ Bar)
4
AMRAP
-
7
Hammer Curl (Cable)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 3
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 3
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 3
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 3
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 3
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 3
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 3
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 3
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 3
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 3
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 3
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 3
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 3
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Seated Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6
2
Upright Row (Barbell)
3
6 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6
2
Upright Row (Barbell)
3
6 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6
2
Upright Row (Barbell)
3
6 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6
2
Upright Row (Barbell)
3
6 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6
2
Upright Row (Barbell)
3
6 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6
2
Upright Row (Barbell)
3
6 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6
2
Upright Row (Barbell)
3
6 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6
2
Upright Row (Barbell)
3
6 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6
2
Upright Row (Barbell)
3
6 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6
2
Upright Row (Barbell)
3
6 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6
2
Upright Row (Barbell)
3
6 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6
2
Upright Row (Barbell)
3
6 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6
2
Upright Row (Barbell)
3
6 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 2
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Squat (Smith Machine)
3
5 reps
RPE 6
4
Bulgarian Split Squat
3
5 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 2
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Squat (Smith Machine)
3
5 reps
RPE 6
4
Bulgarian Split Squat
3
5 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 2
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Squat (Smith Machine)
3
5 reps
RPE 6
4
Bulgarian Split Squat
3
5 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 2
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Squat (Smith Machine)
3
5 reps
RPE 6
4
Bulgarian Split Squat
3
5 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 2
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Squat (Smith Machine)
3
5 reps
RPE 6
4
Bulgarian Split Squat
3
5 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 2
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Squat (Smith Machine)
3
5 reps
RPE 6
4
Bulgarian Split Squat
3
5 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 2
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Squat (Smith Machine)
3
5 reps
RPE 6
4
Bulgarian Split Squat
3
5 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 2
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Squat (Smith Machine)
3
5 reps
RPE 6
4
Bulgarian Split Squat
3
5 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 2
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Squat (Smith Machine)
3
5 reps
RPE 6
4
Bulgarian Split Squat
3
5 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 2
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Squat (Smith Machine)
3
5 reps
RPE 6
4
Bulgarian Split Squat
3
5 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 2
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Squat (Smith Machine)
3
5 reps
RPE 6
4
Bulgarian Split Squat
3
5 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 2
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Squat (Smith Machine)
3
5 reps
RPE 6
4
Bulgarian Split Squat
3
5 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 2
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Squat (Smith Machine)
3
5 reps
RPE 6
4
Bulgarian Split Squat
3
5 reps
RPE 5
Week 1
1 / 13 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@5
@5
@5
2
Arnold Press
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@5
@5
@5
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@5
@5
@5
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6
@6
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6
@6
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
7
Hammer Curl (Cable)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@3
@3
@3
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
3
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
4
Seated Calf Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6
@6
2
Upright Row (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6
@6
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 5
1
Hang Clean
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@2
@2
@2
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6
@6
4
Bulgarian Split Squat
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@5
@5
@5