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Godsplit

by Jack B.
2 athletes joined

Program Description

The purpose of this program is to put in serious work in the gym while gaining strength and size. Put in the work. Reap the Rewards.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 31, 2025 10:05
  • Last Edited
    Jun 18, 2025 09:33

Summary

Unleash your potential with Godsplit, a comprehensive 5-week program designed for dedicated lifters. This 7-day-a-week training regimen incorporates a balanced mix of push, pull, and cardio workouts, ensuring you build strength and endurance while maximizing recovery. Each session is crafted to challenge your limits, featuring exercises like bench presses and seated rows, tailored for full gym access. Get ready to transform your physique and elevate your performance with a structured plan that keeps you motivated and on track!
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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
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
1
1
6-8 reps
6-10 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
1
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
1
1
6-8 reps
6-10 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
1
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
1
1
6-8 reps
6-10 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
1
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
1
1
6-8 reps
6-10 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
1
1
6-8 reps
6-10 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-10 reps
RPE 9
2
Squat (Barbell)
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9.5
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-10 reps
RPE 9
2
Squat (Barbell)
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9.5
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-10 reps
RPE 9
2
Squat (Barbell)
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9.5
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-10 reps
RPE 9
2
Squat (Barbell)
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-10 reps
RPE 9
2
Squat (Barbell)
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
6-10 reps
RPE 9.5
2
Seated Row (Cable)
2
8-10 reps
RPE 9.5
3
Single Arm High Row (Cable)
1
8-10 reps
RPE 10
4
Hammer Curl
2
8-10 reps
RPE 10
5
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
6-10 reps
RPE 9.5
2
Seated Row (Cable)
2
8-10 reps
RPE 9.5
3
Single Arm High Row (Cable)
1
8-10 reps
RPE 10
4
Hammer Curl
2
8-10 reps
RPE 10
5
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
6-10 reps
RPE 9.5
2
Seated Row (Cable)
2
8-10 reps
RPE 9.5
3
Single Arm High Row (Cable)
1
8-10 reps
RPE 10
4
Hammer Curl
2
8-10 reps
RPE 10
5
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
6-10 reps
RPE 9.5
2
Seated Row (Cable)
2
8-10 reps
RPE 9.5
3
Single Arm High Row (Cable)
1
8-10 reps
RPE 10
4
Hammer Curl
2
8-10 reps
RPE 10
5
Face Pull
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
6-10 reps
RPE 9.5
2
Seated Row (Cable)
2
8-10 reps
RPE 9.5
3
Single Arm High Row (Cable)
1
8-10 reps
RPE 10
4
Hammer Curl
2
8-10 reps
RPE 10
5
Face Pull
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Seated Calf Raise
2
8-12 reps
RPE 9
3
Plank (Weighted)
2
1-2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Seated Calf Raise
2
8-12 reps
RPE 9
3
Plank (Weighted)
2
1-2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Seated Calf Raise
2
8-12 reps
RPE 9
3
Plank (Weighted)
2
1-2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Seated Calf Raise
2
8-12 reps
RPE 9
3
Plank (Weighted)
2
1-2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Seated Calf Raise
2
8-12 reps
RPE 9
3
Plank (Weighted)
2
1-2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Leg Raise (Captain's Chair)
1
8-12 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Leg Raise (Captain's Chair)
1
8-12 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Leg Raise (Captain's Chair)
1
8-12 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Leg Raise (Captain's Chair)
1
8-12 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Leg Raise (Captain's Chair)
1
8-12 reps
RPE 9.5
Week 1
1 / 5 Weeks
Day 3
1
Cardio
1 Set
30 mins
@6
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
@9
@9.5
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
3
Seated Shoulder Press (Dumbbell)
1 Set
8-10 Reps
@9
4
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
Day 5
1
Seated Row (Machine)
2 Sets
6-10 Reps
@9.5
2
Seated Row (Cable)
2 Sets
8-10 Reps
@9.5
3
Single Arm High Row (Cable)
1 Set
8-10 Reps
@10
4
Hammer Curl
2 Sets
8-10 Reps
@10
5
Face Pull
2 Sets
10-15 Reps
@10
Day 6
1
Cardio
1 Set
30 mins
@6
2
Seated Calf Raise
2 Sets
8-12 Reps
@9
3
Plank (Weighted)
2 Sets
1-2 mins
@9
Day 7
1
Cardio
1 Set
30 mins
@6
2
Leg Raise (Captain's Chair)
1 Set
8-12 Reps
@9.5
Day 2
1
Hamstring Curl
2 Sets
8-10 Reps
@9
2
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
@9
@9.5
3
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@9.5
4
Leg Extension
2 Sets
8-12 Reps
@10
5
Straight Leg Calf Raise
2 Sets
8-12 Reps
@10
Day 1
1
Pull-Up (Weighted)
2 Sets
6-10 Reps
@9
2
Dip (Weighted)
2 Sets
6-10 Reps
@9.5
3
Skull Crusher (Barbell)
1 Set
1 Set
6-8 Reps
6-10 Reps
@9
@9
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@9.5
5
Preacher Curl (EZ Bar)
1 Set
6-8 Reps
@10
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9