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5-Day Split

by Tim T.

Program Description

Designed for maximum muscle hypertrophy through high volume and intensity.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 26, 2025 08:46
  • Last Edited
    Oct 04, 2025 01:13

Summary

Unleash your strength with the 5-Day Split program, a comprehensive 12-week training plan designed for serious lifters. Each week, you'll tackle targeted workouts focusing on different muscle groups, ensuring balanced development and optimal recovery. With five days of intense training, you'll engage in a variety of exercises, from weighted pull-ups to barbell squats, all tailored to push your limits. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.4%
Quadriceps
10.4%
Triceps
9.1%
Glutes
8.9%
Lats
7.9%
Upper Back
7.9%
Front Delts
7.5%
Chest
7.5%
Biceps
7.3%
Middle Delts
6.6%
Calves
4%
Lower Back
3.7%
Abs
2.9%
Rear Delts
2.1%
Adductors
1.4%
Forearms
1.2%
Abductors
0.3%
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Pendlay Row
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Chest Supported Rear Delt Fly
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
5
Bicep Curl (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Incline Curl (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 3
1
Squat (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9
3
Hack Squat
2 Sets
1 Set
12 Reps
20 Reps
@8
@10
4
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Lying Leg Curl
3 Sets
2 Sets
15 Reps
15 Reps
@9
@10
6
Standing Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
T-Bar Row
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
5A
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5B
Skull Crusher (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 5
1
Front Squat (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@8
@9
2
Leg Press
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
3
Walking Lunge
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Seated Hamstring Curl
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
5
Hip Thrust (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Seated Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@9
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Cable Crossover
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@10