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E split

by Eikka P.
1 athletes joined
1.9
(11 ratings)

Program Description

HEAVY wheight=gains

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 06, 2024 05:36
  • Last Edited
    Jun 18, 2025 11:21

Summary

Unleash your strength with the E Split program, a comprehensive 5-week training plan designed for dedicated lifters. With workouts scheduled every day of the week, this program emphasizes compound movements like the Bench Press and Bent Over Row, targeting major muscle groups to build power and definition. Perfect for those with a garage gym setup, you'll engage in high-intensity sessions that push your limits and enhance your overall performance. Get ready to transform your physique and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
8 reps
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
2
12 reps
8 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
2
12 reps
8 reps
RPE 8
RPE 8
4
Pull-Up (Weighted)
3
3-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-8 reps
4-6 reps
4-2 reps
RPE 9
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dealod Week
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 9
6
Skull Crusher
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Leg Extension
1
2
10 reps
8 reps
RPE 8
RPE 8
3
Back Extension
1
2
10 reps
8 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
4-6 reps
RPE 8
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Skull Crusher
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
2
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
2-6 reps
RPE 8
RPE 9
RPE 9
2
Standing Calf Raise
3
10 reps
RPE 10
Day 3
No exercises added to this day
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
8 reps
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
2
12 reps
8 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
2
12 reps
8 reps
RPE 8
RPE 8
4
Pull-Up (Weighted)
3
3-12 reps
RPE 9
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 9
4
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 9
4
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 9
5
Skull Crusher
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
2
12 reps
8 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
2
12 reps
8 reps
RPE 8
RPE 8
4
Pull-Up (Weighted)
3
3-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
4-6 reps
2-6 reps
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Skull Crusher
2
8 reps
RPE 10
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
4 reps
3 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
8 reps
RPE 10
Day 7
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1+ reps
RPE 10
2
Leg Extension
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 4
No exercises added to this day
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 7
No exercises added to this day
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
@9
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@9
@9
6
Skull Crusher
2 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
@8
@8
2
Leg Curl
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
3
Standing Calf Raise
3 Sets
10 Reps
@8
Day 6
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
@9
@9
4
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@9
@9
5
Skull Crusher
2 Sets
10 Reps
@9
WHAT PEOPLE ARE SAYING(11 ratings)
Only ratings with written feedback are displayed here.
1.91 / 5
Eikka P.Man
a year ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Very good
Mike H.Age 34, Non-binary
a year ago
8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
This split is the best split i have experienced. I got amazing muscle in not a lot of time. Everyone should try this split
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