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BoostcampPNG

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
    May 09, 2024 03:15
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4.8 Stars with 10, 000+ Ratings
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
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
7 months 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
7 months 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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