Precision Modern Split

by Mustafa Kemal Gafur

24 athletes joined

5.0

(1 rating)

Program Description

The purpose of Precision Modern Split is to maximize strength and hypertrophy through a strategically designed training split. By optimizing muscle recovery, progressive overload, and movement efficiency, this program ensures consistent gains in both size and power, allowing you to push limits and build a physique that is as strong as it looks.

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
70 minutes
Created
Feb 07, 2025 12:57
Last Edited
Jun 18, 2025 10:05

Summary

Unlock your strength potential with the Precision Modern Split, a focused 2-week program designed for dedicated lifters. Train five days a week with targeted push and pull workouts that emphasize compound movements and isolation exercises, ensuring balanced muscle development. Each session is crafted to challenge your limits, featuring a mix of barbell, dumbbell, and cable exercises. Get ready to build muscle, enhance your strength, and achieve your fitness goals with precision and intensity!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

Bench Press (Barbell)

15 reps

12 reps

8 reps

2 reps

50%

70%

90%

95%

Decline Bench Press (Barbell)

12 reps

10 reps

6 reps

70%

80%

90%

Cable Crossover

12 reps

10 reps

RPE 8

RPE 8.5

Chest Fly (Dumbbell)

12 reps

Lateral Raise (Dumbbell)

12 reps

10 reps

8 reps

RPE 6.5

RPE 8

RPE 8.5

Skull Crusher (Barbell)

8-12 reps

Single Arm Pushdown

11 reps

9 reps

7 reps

Day 1

Bench Press (Barbell)

15 reps

12 reps

8 reps

2 reps

50%

70%

90%

95%

Decline Bench Press (Barbell)

12 reps

10 reps

6 reps

70%

80%

90%

Cable Crossover

12 reps

10 reps

RPE 8

RPE 8.5

Chest Fly (Dumbbell)

12 reps

Lateral Raise (Dumbbell)

12 reps

10 reps

8 reps

RPE 6.5

RPE 8

RPE 8.5

Skull Crusher (Barbell)

8-12 reps

Single Arm Pushdown

11 reps

9 reps

7 reps

Day 2

Back Extension (Weighted)

8-15 reps

Bent Over Row (Barbell)

12 reps

10 reps

8 reps

T-Bar Row

12 reps

10 reps

Lat Pulldown

12 reps

10 reps

8 reps

Shrug (Dumbbell)

15 reps

12 reps

10 reps

Standing Pullover (Cable)

8-12 reps

Seated Dumbbell Curl

12 reps

10 reps

8 reps

Hammer Curl

8-12 reps

Day 2

Back Extension (Weighted)

8-15 reps

Bent Over Row (Barbell)

12 reps

10 reps

8 reps

T-Bar Row

12 reps

10 reps

Lat Pulldown

12 reps

10 reps

8 reps

Shrug (Dumbbell)

15 reps

12 reps

10 reps

Standing Pullover (Cable)

8-12 reps

Seated Dumbbell Curl

12 reps

10 reps

8 reps

Hammer Curl

8-12 reps

Day 3

Seated Military Press (Barbell)

15 reps

12 reps

10 reps

6 reps

RPE 6

RPE 8

RPE 9.5

One Arm Lateral Raise (Cable)

8-12 reps

Front Raise

8-12 reps

Leg Extension

12 reps

10 reps

8 reps

Hack Squat

10 reps

8 reps

6 reps

Leg Curl

8-12 reps

Seated Calf Raise

10-15 reps

Face Pull

8-12 reps

Day 3

Seated Military Press (Barbell)

15 reps

12 reps

10 reps

6 reps

RPE 6

RPE 8

RPE 9.5

One Arm Lateral Raise (Cable)

8-12 reps

Front Raise

8-12 reps

Leg Extension

12 reps

10 reps

8 reps

Hack Squat

10 reps

8 reps

6 reps

Leg Curl

8-12 reps

Seated Calf Raise

10-15 reps

Face Pull

8-12 reps

Day 4

Incline Bench Press (Barbell)

15 reps

12 reps

10 reps

6 reps

Incline Chest Fly (Dumbbell)

8-12 reps

Seated Row (Cable)

8-12 reps

Lat Pulldown (Neutral Grip)

12 reps

10 reps

Incline Curl (Dumbbell)

8-12 reps

Preacher Curl (Dumbbell)

8-12 reps

Tricep Rope Push Down (Cable)

8-12 reps

Bench Press (Close Grip)

8-12 reps

Day 4

Decline Crunch

10-15 reps

Side Crunch (Cable)

10-15 reps

Leg Raise (Captain's Chair)

10-15 reps

Neck Curl

15-25 reps

Reverse Wrist Curl (Dumbbell)

8-12 reps

Wrist Curls

8-12 reps

Shrug (Dumbbell)

8-12 reps

Run

20-30 mins

Day 5

Squat (Barbell)

15 reps

12 reps

10 reps

6 reps

3 reps

50%

70%

75%

85%

95%

Romanian Deadlift (Barbell)

8-12 reps

Leg Press (45 Degrees)

8-12 reps

Standing Calf Raise

15 reps

12 reps

10 reps

Reverse Wrist Curl (Dumbbell)

8-12 reps

Wrist Curls

8-12 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 5

Incline Bench Press (Barbell)

15 reps

12 reps

10 reps

6 reps

Incline Chest Fly (Dumbbell)

8-12 reps

Seated Row (Cable)

8-12 reps

Lat Pulldown (Neutral Grip)

12 reps

10 reps

Incline Curl (Dumbbell)

8-12 reps

Preacher Curl (Dumbbell)

8-12 reps

Tricep Rope Push Down (Cable)

8-12 reps

Bench Press (Close Grip)

8-12 reps

Day 6

Squat (Barbell)

15 reps

12 reps

10 reps

6 reps

3 reps

50%

70%

75%

85%

95%

Romanian Deadlift (Barbell)

8-12 reps

Leg Press (45 Degrees)

8-12 reps

Standing Calf Raise

15 reps

12 reps

10 reps

Reverse Wrist Curl (Dumbbell)

8-12 reps

Wrist Curls

8-12 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

1 Set

15 Reps

12 Reps

8 Reps

2 Reps

50%

70%

90%

95%

Decline Bench Press (Barbell)

1 Set

12 Reps

10 Reps

6 Reps

70%

80%

90%

Cable Crossover

2 Sets

1 Set

12 Reps

10 Reps

@8.5

Chest Fly (Dumbbell)

3 Sets

12 Reps

Lateral Raise (Dumbbell)

1 Set

2 Sets

1 Set

12 Reps

10 Reps

8 Reps

@6.5

@8.5

Skull Crusher (Barbell)

3 Sets

8-12 Reps

Single Arm Pushdown

1 Set

11 Reps

9 Reps

7 Reps

Day 2

Back Extension (Weighted)

3 Sets

8-15 Reps

Bent Over Row (Barbell)

1 Set

12 Reps

10 Reps

8 Reps

T-Bar Row

1 Set

2 Sets

12 Reps

10 Reps

Lat Pulldown

1 Set

12 Reps

10 Reps

8 Reps

Shrug (Dumbbell)

1 Set

15 Reps

12 Reps

10 Reps

Standing Pullover (Cable)

3 Sets

8-12 Reps

Seated Dumbbell Curl

1 Set

12 Reps

10 Reps

8 Reps

Hammer Curl

3 Sets

8-12 Reps

Day 3

Seated Military Press (Barbell)

1 Set

15 Reps

12 Reps

10 Reps

6 Reps

@9.5

One Arm Lateral Raise (Cable)

3 Sets

8-12 Reps

Front Raise

3 Sets

8-12 Reps

Leg Extension

1 Set

12 Reps

10 Reps

8 Reps

Hack Squat

1 Set

10 Reps

8 Reps

6 Reps

Leg Curl

3 Sets

8-12 Reps

Seated Calf Raise

4 Sets

10-15 Reps

Face Pull

3 Sets

8-12 Reps

Day 4

Incline Bench Press (Barbell)

1 Set

15 Reps

12 Reps

10 Reps

6 Reps

Incline Chest Fly (Dumbbell)

3 Sets

8-12 Reps

Seated Row (Cable)

3 Sets

8-12 Reps

Lat Pulldown (Neutral Grip)

1 Set

2 Sets

12 Reps

10 Reps

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

Preacher Curl (Dumbbell)

3 Sets

8-12 Reps

Tricep Rope Push Down (Cable)

3 Sets

8-12 Reps

Bench Press (Close Grip)

3 Sets

8-12 Reps

Day 5

Squat (Barbell)

1 Set

15 Reps

12 Reps

10 Reps

6 Reps

3 Reps

50%

70%

75%

85%

95%

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

Leg Press (45 Degrees)

3 Sets

8-12 Reps

Standing Calf Raise

1 Set

15 Reps

12 Reps

10 Reps

Reverse Wrist Curl (Dumbbell)

3 Sets

8-12 Reps

Wrist Curls

3 Sets

8-12 Reps

Reverse Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Mustafa Kemal G.Age 28, Man

5 months ago

3 years of prior experience

More than expected strength gains

As expected muscle gains

No modifications

💪🏼⭐️⭐️⭐️⭐️⭐️