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Evaristos U/L Hypertrophy Split (1)

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Program Description

Hypertrophy and deadlifting strength. Lower days are focused on quads by starting off with leg extension and upper days are focused on chest and upper back, with more volume on arms than elsewhere.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Aug 17, 2025 02:26
  • Last Edited
    Aug 17, 2025 02:34
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
3-5 reps
4-7 reps
RPE 6-7
RPE 8.5-9.5
2
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 8.5-9.5
RPE 9-9.5
3
Overhead Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
4-7 reps
RPE 6.5-7.5
RPE 9-9.5
RPE 9-9.5
5
Single Arm Iso Row
2
4-6 reps
RPE 9.5-10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9-9.5
7
Single Arm Overhead Tricep Extension
1
1
6-8 reps
5-8 reps
RPE 8.5-9.5
RPE 9-10
8
Lateral Raise (Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
9
Preacher Curl (Dumbbell)
1
1
5-8 reps
4-7 reps
RPE 8.5-9.5
RPE 9-10
10
Reverse Bicep Curl (Dumbbell)
1
5-8 reps
RPE 9-10
11
Wrist Curls
1
5-15 reps
RPE 8-9.5
12
Reverse Wrist Curl (Dumbbell)
1
5-15 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
2-4 reps
4-8 reps
4-8 reps
RPE 6
RPE 9.5
RPE 10
2
Hip Thrust (Barbell)
1
1
2
1
2-4 reps
2-4 reps
3-6 reps
3-6 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
3
Hamstring Curl
1
5-8 reps
RPE 8.5
4
Hip Adductor (Machine)
1
8 reps
RPE 8-9.5
5
Standing Calf Raise
2
5-8 reps
RPE 10
6
Cable Crunch
2
4-8 reps
RPE 9.5
7
Back Extension (Weighted)
1
5-8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
3-5 reps
4-7 reps
RPE 6-7
RPE 8.5-9.5
2
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 8.5-9.5
RPE 9-9.5
3
Overhead Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
4-7 reps
RPE 6.5-7.5
RPE 9-9.5
RPE 9-9.5
5
Single Arm Iso Row
2
4-6 reps
RPE 9.5-10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9-9.5
7
Single Arm Overhead Tricep Extension
1
1
6-8 reps
5-8 reps
RPE 8.5-9.5
RPE 9-10
8
Lateral Raise (Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
9
Preacher Curl (Dumbbell)
1
1
5-8 reps
4-7 reps
RPE 8.5-9.5
RPE 9-10
10
Reverse Bicep Curl (Dumbbell)
1
5-8 reps
RPE 9-10
11
Wrist Curls
1
5-15 reps
RPE 8-9.5
12
Reverse Wrist Curl (Dumbbell)
1
5-15 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
2-4 reps
4-8 reps
4-8 reps
RPE 6
RPE 9.5
RPE 10
2
Hip Thrust (Barbell)
1
1
2
1
2-4 reps
2-4 reps
3-6 reps
3-6 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
3
Hamstring Curl
1
5-8 reps
RPE 8.5
4
Hip Adductor (Machine)
1
8 reps
RPE 8-9.5
5
Standing Calf Raise
2
5-8 reps
RPE 10
6
Cable Crunch
2
4-8 reps
RPE 9.5
7
Back Extension (Weighted)
1
5-8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
3-5 reps
4-7 reps
RPE 6-7
RPE 8.5-9.5
2
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 8.5-9.5
RPE 9-9.5
3
Overhead Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
4-7 reps
RPE 6.5-7.5
RPE 9-9.5
RPE 9-9.5
5
Single Arm Iso Row
2
4-6 reps
RPE 9.5-10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9-9.5
7
Single Arm Overhead Tricep Extension
1
1
6-8 reps
5-8 reps
RPE 8.5-9.5
RPE 9-10
8
Lateral Raise (Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
9
Preacher Curl (Dumbbell)
1
1
5-8 reps
4-7 reps
RPE 8.5-9.5
RPE 9-10
10
Reverse Bicep Curl (Dumbbell)
1
5-8 reps
RPE 9-10
11
Wrist Curls
1
5-15 reps
RPE 8-9.5
12
Reverse Wrist Curl (Dumbbell)
1
5-15 reps
RPE 8-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
2-4 reps
4-8 reps
4-8 reps
RPE 6
RPE 9.5
RPE 10
2
Hip Thrust (Barbell)
1
1
2
1
2-4 reps
2-4 reps
3-6 reps
3-6 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
3
Hamstring Curl
1
5-8 reps
RPE 8.5
4
Hip Adductor (Machine)
1
8 reps
RPE 8-9.5
5
Standing Calf Raise
2
5-8 reps
RPE 10
6
Cable Crunch
2
4-8 reps
RPE 9.5
7
Back Extension (Weighted)
1
5-8 reps
RPE 8.5
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
3-5 Reps
4-7 Reps
@6-7
@8.5-9.5
2
Pec Deck (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8.5-9.5
@9-9.5
3
Overhead Press (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9-10
4
Lat Pulldown
1 Set
1 Set
1 Set
3-5 Reps
5-8 Reps
4-7 Reps
@6.5-7.5
@9-9.5
@9-9.5
5
Single Arm Iso Row
2 Sets
4-6 Reps
@9.5-10
6
Rear Delt Fly (Cable)
2 Sets
6-8 Reps
@9-9.5
7
Single Arm Overhead Tricep Extension
1 Set
1 Set
6-8 Reps
5-8 Reps
@8.5-9.5
@9-10
8
Lateral Raise (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
9
Preacher Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
4-7 Reps
@8.5-9.5
@9-10
10
Reverse Bicep Curl (Dumbbell)
1 Set
5-8 Reps
@9-10
11
Wrist Curls
1 Set
5-15 Reps
@8-9.5
12
Reverse Wrist Curl (Dumbbell)
1 Set
5-15 Reps
@8-9.5
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
3-5 Reps
4-7 Reps
@6-7
@8.5-9.5
2
Pec Deck (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8.5-9.5
@9-9.5
3
Overhead Press (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9-10
4
Lat Pulldown
1 Set
1 Set
1 Set
3-5 Reps
5-8 Reps
4-7 Reps
@6.5-7.5
@9-9.5
@9-9.5
5
Single Arm Iso Row
2 Sets
4-6 Reps
@9.5-10
6
Rear Delt Fly (Cable)
2 Sets
6-8 Reps
@9-9.5
7
Single Arm Overhead Tricep Extension
1 Set
1 Set
6-8 Reps
5-8 Reps
@8.5-9.5
@9-10
8
Lateral Raise (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
9
Preacher Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
4-7 Reps
@8.5-9.5
@9-10
10
Reverse Bicep Curl (Dumbbell)
1 Set
5-8 Reps
@9-10
11
Wrist Curls
1 Set
5-15 Reps
@8-9.5
12
Reverse Wrist Curl (Dumbbell)
1 Set
5-15 Reps
@8-9.5
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
3-5 Reps
4-7 Reps
@6-7
@8.5-9.5
2
Pec Deck (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8.5-9.5
@9-9.5
3
Overhead Press (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9-10
4
Lat Pulldown
1 Set
1 Set
1 Set
3-5 Reps
5-8 Reps
4-7 Reps
@6.5-7.5
@9-9.5
@9-9.5
5
Single Arm Iso Row
2 Sets
4-6 Reps
@9.5-10
6
Rear Delt Fly (Cable)
2 Sets
6-8 Reps
@9-9.5
7
Single Arm Overhead Tricep Extension
1 Set
1 Set
6-8 Reps
5-8 Reps
@8.5-9.5
@9-10
8
Lateral Raise (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
9
Preacher Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
4-7 Reps
@8.5-9.5
@9-10
10
Reverse Bicep Curl (Dumbbell)
1 Set
5-8 Reps
@9-10
11
Wrist Curls
1 Set
5-15 Reps
@8-9.5
12
Reverse Wrist Curl (Dumbbell)
1 Set
5-15 Reps
@8-9.5
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
2-4 Reps
4-8 Reps
4-8 Reps
@6
@9.5
@10
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
1 Set
2-4 Reps
2-4 Reps
3-6 Reps
3-6 Reps
@6
@8
@9.5
@10
3
Hamstring Curl
1 Set
5-8 Reps
@8.5
4
Hip Adductor (Machine)
1 Set
8 Reps
@8-9.5
5
Standing Calf Raise
2 Sets
5-8 Reps
@10
6
Cable Crunch
2 Sets
4-8 Reps
@9.5
7
Back Extension (Weighted)
1 Set
5-8 Reps
@8.5
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
2-4 Reps
4-8 Reps
4-8 Reps
@6
@9.5
@10
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
1 Set
2-4 Reps
2-4 Reps
3-6 Reps
3-6 Reps
@6
@8
@9.5
@10
3
Hamstring Curl
1 Set
5-8 Reps
@8.5
4
Hip Adductor (Machine)
1 Set
8 Reps
@8-9.5
5
Standing Calf Raise
2 Sets
5-8 Reps
@10
6
Cable Crunch
2 Sets
4-8 Reps
@9.5
7
Back Extension (Weighted)
1 Set
5-8 Reps
@8.5
Day 6
1
Leg Extension
1 Set
1 Set
1 Set
2-4 Reps
4-8 Reps
4-8 Reps
@6
@9.5
@10
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
1 Set
2-4 Reps
2-4 Reps
3-6 Reps
3-6 Reps
@6
@8
@9.5
@10
3
Hamstring Curl
1 Set
5-8 Reps
@8.5
4
Hip Adductor (Machine)
1 Set
8 Reps
@8-9.5
5
Standing Calf Raise
2 Sets
5-8 Reps
@10
6
Cable Crunch
2 Sets
4-8 Reps
@9.5
7
Back Extension (Weighted)
1 Set
5-8 Reps
@8.5