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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 25, 2025 09:53

Summary

Get ready to sculpt your physique with Robgar’s Summer Split, a dynamic 5-week program designed for those who are ready to push their limits. With six workout days each week, you'll focus on targeted muscle groups, including chest, back, and arms, using a mix of barbell, dumbbell, and cable exercises. Each session is crafted to enhance strength and definition, ensuring you stay motivated and engaged. Perfect for anyone looking to transform their body for the summer, this program combines intensity and variety to keep your workouts fresh and effective.
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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
Day 1
#
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
Chest Fly (Cable)
5
12 reps
RPE 10
4
Dip (Weighted)
5
12 reps
RPE 10
5
Cardio
1
10 mins
RPE 8
Day 1
#
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 1
#
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 1
#
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 1
#
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
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 2
#
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 2
#
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 2
#
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 2
#
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 3
#
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
Leg Press (45 Degrees)
5
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
6
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
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
Leg Press (45 Degrees)
5
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
6
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
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
Leg Press (45 Degrees)
5
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
6
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
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
Leg Press (45 Degrees)
5
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
6
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
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
Leg Press (45 Degrees)
5
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
6
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
12 reps
RPE 10
2
Seated Row (Cable)
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
Pull-Up (Weighted)
5
12 reps
RPE 10
2
Seated Row (Cable)
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
Pull-Up (Weighted)
5
12 reps
RPE 10
2
Seated Row (Cable)
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
Pull-Up (Weighted)
5
12 reps
RPE 10
2
Seated Row (Cable)
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
Pull-Up (Weighted)
5
12 reps
RPE 10
2
Seated Row (Cable)
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 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
Concentration Curl
5
12 reps
RPE 10
5
Sit Up
4
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
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
Concentration Curl
5
12 reps
RPE 10
5
Sit Up
4
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
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
Concentration Curl
5
12 reps
RPE 10
5
Sit Up
4
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
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
Concentration Curl
5
12 reps
RPE 10
5
Sit Up
4
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
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
Concentration Curl
5
12 reps
RPE 10
5
Sit Up
4
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
Week 1
1 / 5 Weeks
Day 2
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 3
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
Leg Press (45 Degrees)
5 Sets
12 Reps
@10
5
Romanian Deadlift (Barbell)
5 Sets
12 Reps
@10
6
Standing Calf Raise
4 Sets
12 Reps
@10
Day 4
1
Pull-Up (Weighted)
5 Sets
12 Reps
@10
2
Seated Row (Cable)
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 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
Concentration Curl
5 Sets
12 Reps
@10
5
Sit Up
4 Sets
12 Reps
@10
6
Cardio
1 Set
10 mins
@8
Day 1
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
Chest Fly (Cable)
5 Sets
12 Reps
@10
4
Dip (Weighted)
5 Sets
12 Reps
@10
5
Cardio
1 Set
10 mins
@8