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Radu's 5 Day Split - High Rep

by Radu Antoniu
15 athletes joined

Program Description

Build muscle and strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Jun 17, 2025 06:44
  • Last Edited
    Sep 15, 2025 10:06

Summary

Radu's 5 Day Split - High Rep program is designed to elevate your training with a focused approach to high-rep workouts over the course of one week. This program targets all major muscle groups, with dedicated days for lower body, torso, and shoulders and arms, ensuring balanced development and strength. Each session incorporates a variety of exercises, including barbell and machine movements, to enhance endurance and muscle growth. Get ready to push your limits and achieve your fitness goals with this comprehensive and effective training plan!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Upper Back
12.5%
Chest
11.4%
Hamstrings
10.2%
Lats
10.2%
Biceps
9.1%
Glutes
6.3%
Front Delts
6.1%
Quadriceps
5.7%
Abs
3.8%
Calves
2.8%
Lower Back
2.3%
Rear Delts
2.3%
Middle Delts
1.9%
Forearms
1.7%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
10 reps
-
2
Romanian Deadlift (Landmine)
3
15 reps
-
3
Weighted Spanish Squat
3
15 reps
-
4
Leg Curl
3
20 reps
-
5
Straight Leg Calf Raise
3
30 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Lat Pulldown
3
10 reps
-
5
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Seated Overhead Press (Smith Machine)
2
10 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Cuban Press
3
20 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
20 reps
-
2
Leg Press
3
15 reps
-
3
Leg Curl
3
20 reps
-
4
Candlestick Leg Raises
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Smith Machine)
3
20 reps
-
2
Chin-Up (Weighted)
3
8 reps
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Landmine Press
3
15 reps
-
6
Cuban Press
3
20 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Front Squat (Paused)
3 Sets
10 Reps
-
2
Romanian Deadlift (Landmine)
3 Sets
15 Reps
-
3
Weighted Spanish Squat
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
20 Reps
-
5
Straight Leg Calf Raise
3 Sets
30 Reps
-
6
Abs Crunch (Machine)
3 Sets
15 Reps
-
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
12 Reps
-
3
Chest Press (Machine)
3 Sets
15 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Face Pull
3 Sets
20 Reps
-
Day 3
1
Overhead Press (Barbell)
2 Sets
8 Reps
-
2
Seated Overhead Press (Smith Machine)
2 Sets
10 Reps
-
3
Bicep Curl (Barbell)
3 Sets
12 Reps
-
4
Skull Crusher (Barbell)
3 Sets
12 Reps
-
5
Cuban Press
3 Sets
20 Reps
-
6
Bicep Curl (Cable)
3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 4
1
Hip Thrust (Machine)
3 Sets
20 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Leg Curl
3 Sets
20 Reps
-
4
Candlestick Leg Raises
3 Sets
10 Reps
-
Day 5
1
Shrug (Smith Machine)
3 Sets
20 Reps
-
2
Chin-Up (Weighted)
3 Sets
8 Reps
-
3
Bench Press (Close Grip)
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Landmine Press
3 Sets
15 Reps
-
6
Cuban Press
3 Sets
20 Reps
-