logo
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
down_app
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
5 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
5 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
Show All Reviews