5.0
(1 rating)
Program Description
Upper lower split with a small arm day (5 days per week workout )
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedMay 09, 2024 04:54
- Last EditedJun 18, 2025 11:16

Summary
**Massacre 2.0** is an intense 8-week program designed for those ready to push their limits and build serious muscle. With five training days each week, you'll tackle a variety of exercises including machine and dumbbell movements, focusing on major muscle groups to maximize strength and hypertrophy. This program features supersets and targeted rep ranges, ensuring you stay challenged and engaged throughout your journey. Get ready to transform your physique and unleash your inner beast!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Pinwheel Curl
3
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
4
Skull Crusher
3
10-15 reps
RPE 10
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Pinwheel Curl
3
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
4
Skull Crusher
3
10-15 reps
RPE 10
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Pinwheel Curl
3
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
4
Skull Crusher
3
10-15 reps
RPE 10
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Pinwheel Curl
3
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
4
Skull Crusher
3
10-15 reps
RPE 10
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Pinwheel Curl
3
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
4
Skull Crusher
3
10-15 reps
RPE 10
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Pinwheel Curl
3
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
4
Skull Crusher
3
10-15 reps
RPE 10
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Pinwheel Curl
3
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
4
Skull Crusher
3
10-15 reps
RPE 10
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Pinwheel Curl
3
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
4
Skull Crusher
3
10-15 reps
RPE 10
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 10
2B
Hanging Leg Raise
3
10 reps
RPE 9.5
3
Leg Press
3
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 8.5
5
Seated Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 10
2B
Hanging Leg Raise
3
10 reps
RPE 9.5
3
Leg Press
3
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 8.5
5
Seated Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 10
2B
Hanging Leg Raise
3
10 reps
RPE 9.5
3
Leg Press
3
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 8.5
5
Seated Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 10
2B
Hanging Leg Raise
3
10 reps
RPE 9.5
3
Leg Press
3
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 8.5
5
Seated Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 10
2B
Hanging Leg Raise
3
10 reps
RPE 9.5
3
Leg Press
3
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 8.5
5
Seated Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 10
2B
Hanging Leg Raise
3
10 reps
RPE 9.5
3
Leg Press
3
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 8.5
5
Seated Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 10
2B
Hanging Leg Raise
3
10 reps
RPE 9.5
3
Leg Press
3
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 8.5
5
Seated Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 10
2B
Hanging Leg Raise
3
10 reps
RPE 9.5
3
Leg Press
3
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 8.5
5
Seated Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
2
Pullover (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
2
Pullover (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
2
Pullover (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
2
Pullover (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
2
Pullover (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
2
Pullover (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
2
Pullover (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
2
Pullover (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2
Arnold Press
3
8-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Face Pull
3
8-12 reps
RPE 9
6
Lying Leg Curl
2
8-12 reps
RPE 10
7
Shrug (Dumbbell)
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2
Arnold Press
3
8-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Face Pull
3
8-12 reps
RPE 9
6
Lying Leg Curl
2
8-12 reps
RPE 10
7
Shrug (Dumbbell)
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2
Arnold Press
3
8-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Face Pull
3
8-12 reps
RPE 9
6
Lying Leg Curl
2
8-12 reps
RPE 10
7
Shrug (Dumbbell)
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2
Arnold Press
3
8-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Face Pull
3
8-12 reps
RPE 9
6
Lying Leg Curl
2
8-12 reps
RPE 10
7
Shrug (Dumbbell)
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2
Arnold Press
3
8-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Face Pull
3
8-12 reps
RPE 9
6
Lying Leg Curl
2
8-12 reps
RPE 10
7
Shrug (Dumbbell)
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2
Arnold Press
3
8-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Face Pull
3
8-12 reps
RPE 9
6
Lying Leg Curl
2
8-12 reps
RPE 10
7
Shrug (Dumbbell)
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2
Arnold Press
3
8-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Face Pull
3
8-12 reps
RPE 9
6
Lying Leg Curl
2
8-12 reps
RPE 10
7
Shrug (Dumbbell)
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2
Arnold Press
3
8-12 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Face Pull
3
8-12 reps
RPE 9
6
Lying Leg Curl
2
8-12 reps
RPE 10
7
Shrug (Dumbbell)
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
8-12 reps
RPE 10
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Wrist Curls
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
8-12 reps
RPE 10
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Wrist Curls
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
8-12 reps
RPE 10
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Wrist Curls
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
8-12 reps
RPE 10
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Wrist Curls
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
8-12 reps
RPE 10
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Wrist Curls
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
8-12 reps
RPE 10
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Wrist Curls
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
8-12 reps
RPE 10
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Wrist Curls
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
8-12 reps
RPE 10
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Wrist Curls
3
10-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2A
Bench Press (Dumbbell)3 Sets
8-12 Reps
@10
2B
Pinwheel Curl3 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown3 Sets
8-12 Reps
@10
4
Skull Crusher3 Sets
10-15 Reps
@10
5
Chest Supported Row (Machine)3 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
@10
2
Pullover (Dumbbell)3 Sets
8-12 Reps
@9
3
Chest Fly (Machine)3 Sets
10-15 Reps
@10
4
Chest Supported Row (Machine)3 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@10
Day 4
1
Split Squat (Dumbbell)3 Sets
8-12 Reps
@10
2
Arnold Press3 Sets
8-12 Reps
@10
3
One Arm Lateral Raise (Cable)3 Sets
10-15 Reps
@10
4
Leg Extension2 Sets
10-15 Reps
@10
5
Face Pull3 Sets
8-12 Reps
@9
6
Lying Leg Curl2 Sets
8-12 Reps
@10
7
Shrug (Dumbbell)3 Sets
5-10 Reps
@10
Day 2
1A
Split Squat (Dumbbell)3 Sets
8-12 Reps
@10
1B
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@10
2A
Shoulder Press (Machine)3 Sets
8-12 Reps
@10
2B
Hanging Leg Raise3 Sets
10 Reps
@9.5
3
Leg Press3 Sets
8-12 Reps
@10
4
Back Extension3 Sets
8-12 Reps
@8.5
5
Seated Calf Raise3 Sets
15-20 Reps
@10
Day 5
1
Chin-Up (Bodyweight)2 Sets
8-12 Reps
@10
2
Bench Press (Close Grip)2 Sets
8-12 Reps
@10
3
Hammer Curl2 Sets
8-12 Reps
@10
4
French Press2 Sets
8-12 Reps
@10
5
Wrist Curls3 Sets
10-15 Reps
@10