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RP ~ WHOLE BODY SPLIT ~ 5 DAYS / WEEK

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22 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
    Oct 13, 2025 02:05

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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Biceps
11.5%
Triceps
11%
Hamstrings
9.7%
Middle Delts
8.8%
Front Delts
8.8%
Chest
8%
Lats
6.2%
Calves
5.9%
Upper Back
5.7%
Glutes
5.3%
Rear Delts
1.8%
Forearms
1.8%
Abductors
0.9%
Lower Back
0.9%
Abs
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
-