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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
May 09, 2024 03:15
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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
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
8 Reps
@8
@8
2
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
8 Reps
@8
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
@8
@8
4
Pull-Up (Weighted)
3 Sets
3-12 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
2
Leg Extension
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
3
Back Extension
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
Day 3
No exercises added to this day
Day 5
No exercises added to this day
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
8 Reps
@8
@8
2
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
8 Reps
@8
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
@8
@8
4
Pull-Up (Weighted)
3 Sets
3-12 Reps
@9
Day 6
1
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
2
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
8 Reps
@8
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
@8
@8
4
Pull-Up (Weighted)
3 Sets
3-12 Reps
@9
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@7
@7
@8
2
Deadlift (Barbell)
1 Set
1 Set
4 Reps
3 Reps
@9
@9
3
Standing Calf Raise
2 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
4-2 Reps
@9
@9
@10
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
2-6 Reps
@8
@9
@9
2
Standing Calf Raise
3 Sets
10 Reps
@10
Day 4
No exercises added to this day
Day 7
No exercises added to this day
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@9
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@8
@9
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
4-6 Reps
@8
@9
@9
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
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
12 Reps
@9
6
Skull Crusher
1 Set
1 Set
10 Reps
10 Reps
@9
@10
Day 6
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
2-6 Reps
@9
@10
@10
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@9
@10
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Skull Crusher
2 Sets
8 Reps
@10
Day 1
1
Dealod Week
1 Set
Day 1
1
Bench Press (Barbell)
1 Set
1+ Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Bent Over Row (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
4
Lat Pulldown
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 4
1
Squat (Barbell)
1 Set
1+ Reps
@10
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
2
Lateral Raise (Dumbbell)
2 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
Day 6
No exercises added to this day
Day 7
1
Deadlift (Barbell)
1 Set
1+ Reps
@10
2
Leg Extension
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@9
@10
3
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@9
@10
What People Are Saying(11 ratings)
Only ratings with written feedback are displayed here.
1.91/ 5
Eikka P.Man
4 months ago
0 weeks complete
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
4 months ago
0 weeks complete
8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
None 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