logo
BoostcampPNG

Robgar’s Summer Split

by Robbie Grier

Program Description

Gains

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 09, 2025 08:04
  • Last Edited
    Jun 10, 2025 12:16
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 10
2
Squat (Barbell)
1
1
1
1
1
12 reps
8 reps
6 reps
5 reps
8 reps
RPE 6
RPE 8
RPE 10
RPE 10
RPE 10
3
Hack Squat
5
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 10
2
Squat (Barbell)
1
1
1
1
1
12 reps
8 reps
6 reps
5 reps
8 reps
RPE 6
RPE 8
RPE 10
RPE 10
RPE 10
3
Hack Squat
5
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 10
2
Squat (Barbell)
1
1
1
1
1
12 reps
8 reps
6 reps
5 reps
8 reps
RPE 6
RPE 8
RPE 10
RPE 10
RPE 10
3
Hack Squat
5
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 10
2
Squat (Barbell)
1
1
1
1
1
12 reps
8 reps
6 reps
5 reps
8 reps
RPE 6
RPE 8
RPE 10
RPE 10
RPE 10
3
Hack Squat
5
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 10
2
Squat (Barbell)
1
1
1
1
1
12 reps
8 reps
6 reps
5 reps
8 reps
RPE 6
RPE 8
RPE 10
RPE 10
RPE 10
3
Hack Squat
5
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
5
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
4
15 reps
12 reps
RPE 10
RPE 10
4
Chest Fly (Cable)
5
12 reps
RPE 10
5
Cardio
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
4
15 reps
12 reps
RPE 10
RPE 10
4
Chest Fly (Cable)
5
12 reps
RPE 10
5
Cardio
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
4
15 reps
12 reps
RPE 10
RPE 10
4
Chest Fly (Cable)
5
12 reps
RPE 10
5
Cardio
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
4
15 reps
12 reps
RPE 10
RPE 10
4
Chest Fly (Cable)
5
12 reps
RPE 10
5
Cardio
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
4
15 reps
12 reps
RPE 10
RPE 10
4
Chest Fly (Cable)
5
12 reps
RPE 10
5
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
12 reps
RPE 10
2
One Arm Bent Over Row
5
12 reps
RPE 10
3
Reverse Pec Deck
5
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
12 reps
RPE 10
2
One Arm Bent Over Row
5
12 reps
RPE 10
3
Reverse Pec Deck
5
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
12 reps
RPE 10
2
One Arm Bent Over Row
5
12 reps
RPE 10
3
Reverse Pec Deck
5
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
12 reps
RPE 10
2
One Arm Bent Over Row
5
12 reps
RPE 10
3
Reverse Pec Deck
5
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
12 reps
RPE 10
2
One Arm Bent Over Row
5
12 reps
RPE 10
3
Reverse Pec Deck
5
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
4
15 reps
12 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
4
15 reps
12 reps
RPE 10
RPE 10
3
PIT Press
5
12 reps
RPE 10
4
Incline Curl (Dumbbell)
5
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
5
12 reps
RPE 10
6
Hammer Curl (Cable)
5
12 reps
RPE 10
7
Cardio
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
4
15 reps
12 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
4
15 reps
12 reps
RPE 10
RPE 10
3
PIT Press
5
12 reps
RPE 10
4
Incline Curl (Dumbbell)
5
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
5
12 reps
RPE 10
6
Hammer Curl (Cable)
5
12 reps
RPE 10
7
Cardio
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
4
15 reps
12 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
4
15 reps
12 reps
RPE 10
RPE 10
3
PIT Press
5
12 reps
RPE 10
4
Incline Curl (Dumbbell)
5
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
5
12 reps
RPE 10
6
Hammer Curl (Cable)
5
12 reps
RPE 10
7
Cardio
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
4
15 reps
12 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
4
15 reps
12 reps
RPE 10
RPE 10
3
PIT Press
5
12 reps
RPE 10
4
Incline Curl (Dumbbell)
5
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
5
12 reps
RPE 10
6
Hammer Curl (Cable)
5
12 reps
RPE 10
7
Cardio
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
4
15 reps
12 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
4
15 reps
12 reps
RPE 10
RPE 10
3
PIT Press
5
12 reps
RPE 10
4
Incline Curl (Dumbbell)
5
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
5
12 reps
RPE 10
6
Hammer Curl (Cable)
5
12 reps
RPE 10
7
Cardio
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15 reps
12 reps
RPE 10
RPE 10
2
Leg Curl
1
4
15 reps
12 reps
RPE 10
RPE 10
3
Squat (Barbell)
1
1
1
1
1
12 reps
8 reps
6 reps
5 reps
8 reps
RPE 6
RPE 8
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15 reps
12 reps
RPE 10
RPE 10
2
Leg Curl
1
4
15 reps
12 reps
RPE 10
RPE 10
3
Squat (Barbell)
1
1
1
1
1
12 reps
8 reps
6 reps
5 reps
8 reps
RPE 6
RPE 8
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15 reps
12 reps
RPE 10
RPE 10
2
Leg Curl
1
4
15 reps
12 reps
RPE 10
RPE 10
3
Squat (Barbell)
1
1
1
1
1
12 reps
8 reps
6 reps
5 reps
8 reps
RPE 6
RPE 8
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15 reps
12 reps
RPE 10
RPE 10
2
Leg Curl
1
4
15 reps
12 reps
RPE 10
RPE 10
3
Squat (Barbell)
1
1
1
1
1
12 reps
8 reps
6 reps
5 reps
8 reps
RPE 6
RPE 8
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15 reps
12 reps
RPE 10
RPE 10
2
Leg Curl
1
4
15 reps
12 reps
RPE 10
RPE 10
3
Squat (Barbell)
1
1
1
1
1
12 reps
8 reps
6 reps
5 reps
8 reps
RPE 6
RPE 8
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 10
2
Lat Pulldown
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
8 reps
6 reps
5 reps
8 reps
RPE 6
RPE 8
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Barbell)
5
12 reps
RPE 10
5
Concentration Curl
5
12 reps
RPE 10
6
Sit Up
4
12 reps
RPE 10
7
Cardio
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 10
2
Lat Pulldown
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
8 reps
6 reps
5 reps
8 reps
RPE 6
RPE 8
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Barbell)
5
12 reps
RPE 10
5
Concentration Curl
5
12 reps
RPE 10
6
Sit Up
4
12 reps
RPE 10
7
Cardio
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 10
2
Lat Pulldown
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
8 reps
6 reps
5 reps
8 reps
RPE 6
RPE 8
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Barbell)
5
12 reps
RPE 10
5
Concentration Curl
5
12 reps
RPE 10
6
Sit Up
4
12 reps
RPE 10
7
Cardio
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 10
2
Lat Pulldown
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
8 reps
6 reps
5 reps
8 reps
RPE 6
RPE 8
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Barbell)
5
12 reps
RPE 10
5
Concentration Curl
5
12 reps
RPE 10
6
Sit Up
4
12 reps
RPE 10
7
Cardio
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 10
2
Lat Pulldown
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
8 reps
6 reps
5 reps
8 reps
RPE 6
RPE 8
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Barbell)
5
12 reps
RPE 10
5
Concentration Curl
5
12 reps
RPE 10
6
Sit Up
4
12 reps
RPE 10
7
Cardio
1
10 mins
RPE 8
Week 1
1 / 5 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
@6
@8
@10
@10
2
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
@10
3
Tricep Rope Push Down (Cable)
1 Set
4 Sets
15 Reps
12 Reps
@10
@10
4
Chest Fly (Cable)
5 Sets
12 Reps
@10
5
Cardio
1 Set
10 mins
@8
Day 3
1
Pull-Up (Weighted)
5 Sets
12 Reps
@10
2
One Arm Bent Over Row
5 Sets
12 Reps
@10
3
Reverse Pec Deck
5 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
5 Sets
12 Reps
@10
Day 4
1
Tricep Rope Push Down (Cable)
1 Set
4 Sets
15 Reps
12 Reps
@10
@10
2
Preacher Curl (EZ Bar)
1 Set
4 Sets
15 Reps
12 Reps
@10
@10
3
PIT Press
5 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
5 Sets
12 Reps
@10
5
Overhead Tricep Extension (Cable)
5 Sets
12 Reps
@10
6
Hammer Curl (Cable)
5 Sets
12 Reps
@10
7
Cardio
1 Set
10 mins
@8
Day 5
1
Leg Extension
1 Set
4 Sets
15 Reps
12 Reps
@10
@10
2
Leg Curl
1 Set
4 Sets
15 Reps
12 Reps
@10
@10
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
5 Reps
8 Reps
@6
@8
@10
@10
@10
4
Romanian Deadlift (Barbell)
5 Sets
12 Reps
@10
5
Standing Calf Raise
4 Sets
12 Reps
@10
Day 6
1
Hanging Leg Raise
5 Sets
12 Reps
@10
2
Lat Pulldown
5 Sets
12 Reps
@10
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
5 Reps
8 Reps
@6
@8
@10
@10
@10
4
Bicep Curl (Barbell)
5 Sets
12 Reps
@10
5
Concentration Curl
5 Sets
12 Reps
@10
6
Sit Up
4 Sets
12 Reps
@10
7
Cardio
1 Set
10 mins
@8
Day 1
1
Leg Extension
5 Sets
12 Reps
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
5 Reps
8 Reps
@6
@8
@10
@10
@10
3
Hack Squat
5 Sets
12 Reps
@10
4
Bulgarian Split Squat (Barbell)
5 Sets
12 Reps
@10