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Working Split

by BRDKILLR
1 athletes joined

Program Description

While in USMC... take 3-4 minutes between each set... For low on time

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 18, 2024 12:11
  • Last Edited
    Jun 18, 2025 10:41

Summary

Transform your physique with the Working Split program, a comprehensive 6-week training plan designed for dedicated lifters. Comprising five workout days each week, this program targets all major muscle groups with a balanced push-pull-legs approach. Experience a mix of compound and isolation exercises, including barbell bench presses and leg presses, to build strength and muscle definition. Whether you're looking to increase your lifting capacity or refine your technique, this program will guide you every step of the way. Get ready to elevate your fitness journey!
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
6 reps
7 reps
9 reps
87.5%
82.5%
80%
75%
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 8
RPE 7.5
4
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
6 reps
7 reps
9 reps
90%
85%
80%
75%
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 8
RPE 7.5
4
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
6 reps
8 reps
10 reps
90%
85%
80%
75%
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 8
RPE 7.5
4
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
7 reps
9 reps
87.5%
85%
80%
75%
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 8
RPE 7.5
4
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
7 reps
9 reps
90%
85%
80%
77.5%
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 8
RPE 7.5
4
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
7 reps
9 reps
95%
87.5%
80%
75%
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 8
RPE 7.5
4
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Face Pull
2
10-12 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
4
Rear Delt Row
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Face Pull
2
10-12 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
4
Rear Delt Row
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Face Pull
2
10-12 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
4
Rear Delt Row
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Face Pull
2
10-12 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
4
Rear Delt Row
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Face Pull
2
10-12 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
4
Rear Delt Row
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 8
2
Face Pull
2
10-12 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
4
Rear Delt Row
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 8
2
Good Morning
2
8 reps
RPE 8
3
Leg Extension
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
4
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 8
2
Good Morning
2
8 reps
RPE 8
3
Leg Extension
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
4
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 8
2
Good Morning
2
8 reps
RPE 8
3
Leg Extension
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
4
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 8
2
Good Morning
2
8 reps
RPE 8
3
Leg Extension
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
4
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 8
2
Good Morning
2
8 reps
RPE 8
3
Leg Extension
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
4
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 8
2
Good Morning
2
8 reps
RPE 8
3
Leg Extension
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
4
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Bicep Curl (EZ Bar)
2
1
10 reps
12 reps
RPE 8
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Bicep Curl (EZ Bar)
2
1
10 reps
12 reps
RPE 8
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Bicep Curl (EZ Bar)
2
1
10 reps
12 reps
RPE 8
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Bicep Curl (EZ Bar)
2
1
10 reps
12 reps
RPE 8
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Bicep Curl (EZ Bar)
2
1
10 reps
12 reps
RPE 8
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Bicep Curl (EZ Bar)
2
1
10 reps
12 reps
RPE 8
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4 reps
6 reps
7 reps
9 reps
87.5%
82.5%
80%
75%
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
4
Leg Curl
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4 reps
6 reps
7 reps
9 reps
90%
85%
80%
75%
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
4
Leg Curl
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4 reps
6 reps
8 reps
10 reps
90%
85%
80%
75%
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
4
Leg Curl
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
6 reps
7 reps
9 reps
87.5%
85%
80%
75%
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
4
Leg Curl
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
6 reps
7 reps
9 reps
90%
82.5%
80%
77.5%
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
4
Leg Curl
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2 reps
6 reps
7 reps
9 reps
95%
87.5%
80%
75%
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
4
Leg Curl
1
1
1
8-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
6 Reps
7 Reps
9 Reps
87.5%
82.5%
80%
75%
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@8
@7.5
4
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@8.5
Day 2
1
Cable Low Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@8
2
Face Pull
2 Sets
10-12 Reps
@8.5
3
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@8.5
4
Rear Delt Row
2 Sets
8-10 Reps
@9
Day 3
1
Leg Press (45 Degrees)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@8
2
Good Morning
2 Sets
8 Reps
@8
3
Leg Extension
2 Sets
1 Set
10-12 Reps
8-10 Reps
@9
@9
4
Leg Curl
2 Sets
1 Set
10-12 Reps
8-10 Reps
@8.5
@9
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
10-12 Reps
@9
@8.5
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@8
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
12 Reps
@8
@7
5
Tricep Pushdown (Cable)
2 Sets
10 Reps
@8
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
6 Reps
7 Reps
9 Reps
87.5%
82.5%
80%
75%
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@8
4
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@8