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5 day split

by Justin A.
1 athletes joined
4.0
(1 rating)

Program Description

Basic 5 day split, play with the volume as you like to maximize recovery or effort in your workouts. Mostly every muscle group is covered in the program. I made this solely for my training to have a complete routine so feel free to add/switch/remove exercises to your leisure!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 24, 2024 07:58
  • Last Edited
    Jun 18, 2025 08:22

Summary

Unleash your strength with this comprehensive 10-week, 5-day split program designed for serious lifters. Each week focuses on targeted muscle groups, ensuring balanced development and optimal recovery. From explosive push days to dedicated arm sessions, you'll engage in a variety of exercises like the Incline Bench Press and Weighted Dips, all while utilizing a full gym setup. Get ready to elevate your training and achieve the physique you've always wanted!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
8-12 Reps
8-10 Reps
@8.5
@8
2
Bench Press (Barbell)
2 Sets
8-10 Reps
@7.5
3
AD Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@7.5
4
Dip (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@9
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@8
@7.5
6
Chest Fly (Machine)
3 Sets
AMRAP
@9
Day 3
1
Chin-Up (Weighted)
2 Sets
10 Reps
@8
2
Bench Press (Close Grip)
2 Sets
10 Reps
@8
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@8.5
@8
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@8.5
@8
5
Hammer Curl
1 Set
1 Set
10-15 Reps
10-12 Reps
@8
@8
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
10-15 Reps
10-12 Reps
@8
@8
7A
Wrist Curls
1 Set
1 Set
12-15 Reps
8-10 Reps
@7.5
@7.5
7B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
8-10 Reps
@7.5
@7.5
Day 4
1
Bent Over Row (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@8.5
2
Lat Pulldown
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@8
@8
@8
3
Lu Raise
3 Sets
10-15 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8
5
Shrug (Dumbbell)
2 Sets
AMRAP
@9
6
Wide Grip Pull-Up
3 Sets
AMRAP
@9
Day 5
1
Lying Leg Curl
1 Set
1 Set
10-15 Reps
10-12 Reps
@7.5
@7.5
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@8
3
Seated Calf Raise
2 Sets
20 Reps
@9
4
Seated Hamstring Curl
3 Sets
8-15 Reps
@8
5
Hip Abductor (Machine)
2 Sets
AMRAP
@8.5
6
Hanging Leg Raise
3 Sets
AMRAP
@9
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
10-15 Reps
8-12 Reps
@8.5
@8
2
Standing Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
@9
@9
3
Leg Press
2 Sets
8-12 Reps
@7.5
4
Hip Adductor (Machine)
2 Sets
15 Reps
@8
5
Leg Extension
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9
@7.5
@7
6
Abs Crunch (Machine)
3 Sets
15-20 Reps
@8