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RP ~ WHOLE BODY SPLIT ~ 5 DAYS / WEEK

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20 athletes joined

Program Description

RP TRAINING STYLE WHOLE BODY 5 days week

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 15, 2024 10:54
  • Last Edited
    Jul 08, 2025 05:34

Summary

Unleash your full potential with the RP Whole Body Split program, designed for five days of intense training each week over a four-week period. This comprehensive routine targets all major muscle groups, incorporating a mix of machines and free weights to build strength and enhance muscle definition. With a focus on both compound and isolation exercises, you'll experience balanced development and improved performance. Get ready to transform your physique and elevate your fitness journey!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Hack Squat
3
-
5
Seated Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Hack Squat
3
-
5
Seated Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Hack Squat
3
-
5
Seated Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Hack Squat
3
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Concentration Curl
3
-
5
Lateral Raise (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Concentration Curl
3
-
5
Lateral Raise (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Concentration Curl
3
-
5
Lateral Raise (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Concentration Curl
3
-
5
Lateral Raise (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
-
2
Lying Leg Curl
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
-
2
Lying Leg Curl
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
-
2
Lying Leg Curl
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
-
2
Lying Leg Curl
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Tricep Extension (Cable)
3
-
3
JM Press
3
-
4
Incline Chest Press (Machine)
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl (Cable)
3
-
7
Pull-Up (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Tricep Extension (Cable)
3
-
3
JM Press
3
-
4
Incline Chest Press (Machine)
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl (Cable)
3
-
7
Pull-Up (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Tricep Extension (Cable)
3
-
3
JM Press
3
-
4
Incline Chest Press (Machine)
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl (Cable)
3
-
7
Pull-Up (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Tricep Extension (Cable)
3
-
3
JM Press
3
-
4
Incline Chest Press (Machine)
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl (Cable)
3
-
7
Pull-Up (Bodyweight)
3
-
Week 1
1 / 4 Weeks
Day 1
1
Leg Press
3 Sets
-
2
Leg Extension
3 Sets
-
3
Leg Curl
3 Sets
-
4
Hack Squat
3 Sets
-
5
Seated Calf Raise
4 Sets
-
Day 2
1
Incline Chest Press (Machine)
3 Sets
-
2
Pec Deck (Machine)
3 Sets
-
3
Skull Crusher (Dumbbell)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Lateral Raise (Machine)
4 Sets
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Bicep Curl (Dumbbell)
3 Sets
-
4
Concentration Curl
3 Sets
-
5
Lateral Raise (Machine)
4 Sets
-
Day 4
1
Single Leg Press
3 Sets
-
2
Lying Leg Curl
3 Sets
-
3
Leg Press
3 Sets
-
4
Leg Extension
3 Sets
-
5
Standing Calf Raise
4 Sets
-
Day 5
1
Lateral Raise (Dumbbell)
4 Sets
-
2
Tricep Extension (Cable)
3 Sets
-
3
JM Press
3 Sets
-
4
Incline Chest Press (Machine)
3 Sets
-
5
Bicep Curl (Machine)
3 Sets
-
6
Hammer Curl (Cable)
3 Sets
-
7
Pull-Up (Bodyweight)
3 Sets
-