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Robgar’s Holy Split

by Robbie Grier
2 athletes joined

Program Description

Gains

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 12, 2025 01:03
  • Last Edited
    Jun 18, 2025 11:50

Summary

Unleash your strength with Robgar’s Holy Split, a dynamic 5-week program designed for serious lifters. Train five days a week, focusing on targeted muscle groups to maximize gains and sculpt your physique. Each session combines essential exercises like the Lat Pulldown, Bench Press, and Leg Press, ensuring a balanced approach to building muscle and increasing strength. Get ready to push your limits and transform your workout routine!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12 reps
RPE 10
2
Seated Row (Cable)
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
5
Chest Fly (Cable)
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12 reps
RPE 10
2
Seated Row (Cable)
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
5
Chest Fly (Cable)
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12 reps
RPE 10
2
Seated Row (Cable)
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
5
Chest Fly (Cable)
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12 reps
RPE 10
2
Seated Row (Cable)
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
5
Chest Fly (Cable)
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12 reps
RPE 10
2
Seated Row (Cable)
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
5
Chest Fly (Cable)
5
12 reps
RPE 10
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 (Barbell)
1
4
15 reps
12 reps
RPE 10
RPE 10
3
Seated Overhead Extension (EZ Bar)
5
12 reps
RPE 10
4
Incline Curl (Dumbbell)
5
12 reps
RPE 10
5
Skull Crusher (Bodyweight)
4
12 reps
RPE 10
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 (Barbell)
1
4
15 reps
12 reps
RPE 10
RPE 10
3
Seated Overhead Extension (EZ Bar)
5
12 reps
RPE 10
4
Incline Curl (Dumbbell)
5
12 reps
RPE 10
5
Skull Crusher (Bodyweight)
4
12 reps
RPE 10
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 (Barbell)
1
4
15 reps
12 reps
RPE 10
RPE 10
3
Seated Overhead Extension (EZ Bar)
5
12 reps
RPE 10
4
Incline Curl (Dumbbell)
5
12 reps
RPE 10
5
Skull Crusher (Bodyweight)
4
12 reps
RPE 10
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 (Barbell)
1
4
15 reps
12 reps
RPE 10
RPE 10
3
Seated Overhead Extension (EZ Bar)
5
12 reps
RPE 10
4
Incline Curl (Dumbbell)
5
12 reps
RPE 10
5
Skull Crusher (Bodyweight)
4
12 reps
RPE 10
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 (Barbell)
1
4
15 reps
12 reps
RPE 10
RPE 10
3
Seated Overhead Extension (EZ Bar)
5
12 reps
RPE 10
4
Incline Curl (Dumbbell)
5
12 reps
RPE 10
5
Skull Crusher (Bodyweight)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 10
2
Leg Curl
5
12 reps
RPE 10
3
Leg Press (45 Degrees)
5
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
20 reps
RPE 10
2
Leg Press (45 Degrees)
5
20 reps
RPE 10
3
Goblet Squat
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 10
2
Leg Curl
5
12 reps
RPE 10
3
Leg Press (45 Degrees)
5
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 10
2
Leg Curl
5
12 reps
RPE 10
3
Leg Press (45 Degrees)
5
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
5
12 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 10
2
Leg Curl
5
12 reps
RPE 10
3
Leg Press (45 Degrees)
5
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
5
12 reps
RPE 10
2
Rear Delt Row
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
5
12 reps
RPE 10
2
Rear Delt Row
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
5
12 reps
RPE 10
2
Rear Delt Row
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
5
12 reps
RPE 10
2
Rear Delt Row
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
5
12 reps
RPE 10
2
Rear Delt Row
5
12 reps
RPE 10
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 10
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
5
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
6
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
Standing Calf Raise
4
12 reps
RPE 10
5
Sit Up
4
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
Standing Calf Raise
4
12 reps
RPE 10
5
Sit Up
4
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
Standing Calf Raise
4
12 reps
RPE 10
5
Sit Up
4
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
Standing Calf Raise
4
12 reps
RPE 10
5
Sit Up
4
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
Standing Calf Raise
4
12 reps
RPE 10
5
Sit Up
4
12 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Lat Pulldown
5 Sets
12 Reps
@10
2
Seated Row (Cable)
5 Sets
12 Reps
@10
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
12 Reps
@6
@10
@10
@10
@10
4
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
@10
5
Chest Fly (Cable)
5 Sets
12 Reps
@10
Day 3
1
Leg Extension
5 Sets
12 Reps
@10
2
Leg Curl
5 Sets
12 Reps
@10
3
Leg Press (45 Degrees)
5 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
5 Sets
12 Reps
@10
5
Standing Calf Raise
4 Sets
12 Reps
@10
Day 4
1
Reverse Pec Deck
5 Sets
12 Reps
@10
2
Rear Delt Row
5 Sets
12 Reps
@10
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
12 Reps
@6
@10
@10
@10
@10
4
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
6
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
Standing Calf Raise
4 Sets
12 Reps
@10
5
Sit Up
4 Sets
12 Reps
@10
Day 2
1
Tricep Rope Push Down (Cable)
1 Set
4 Sets
15 Reps
12 Reps
@10
@10
2
Preacher Curl (Barbell)
1 Set
4 Sets
15 Reps
12 Reps
@10
@10
3
Seated Overhead Extension (EZ Bar)
5 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
5 Sets
12 Reps
@10
5
Skull Crusher (Bodyweight)
4 Sets
12 Reps
@10