Program Description
Hypertrophie
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout80 minutes
- CreatedMar 04, 2024 10:16
- Last EditedJun 18, 2025 01:03
Summary
Embark on a transformative 5-week journey with the Split Perso program, designed for those ready to elevate their shoulder and arm training. Committing to 5 days a week, you'll engage in a variety of targeted exercises, including barbell overhead presses and cable face pulls, structured to maximize muscle growth and strength. Each session is carefully crafted to challenge your limits while ensuring proper recovery, making it perfect for both seasoned lifters and those looking to refine their technique. Get ready to sculpt your upper body and unleash your full potential!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Seated Row (Cable)
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Seated Row (Cable)
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Seated Row (Cable)
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Seated Row (Cable)
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Seated Row (Cable)
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8.5
1B
Lat Pulldown
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8.5
1B
Lat Pulldown
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8.5
1B
Lat Pulldown
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8.5
1B
Lat Pulldown
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8.5
1B
Lat Pulldown
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press Smith Machine
4
8-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press Smith Machine
4
8-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press Smith Machine
4
8-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press Smith Machine
4
8-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press Smith Machine
4
8-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8.5
2
Squat (Smith Machine)
4
8-12 reps
RPE 8.5
3
Leg Press
4
8-12 reps
RPE 8.5
4
Leg Curl
4
8-12 reps
RPE 8.5
5
Leg Extension
4
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8.5
2
Squat (Smith Machine)
4
8-12 reps
RPE 8.5
3
Leg Press
4
8-12 reps
RPE 8.5
4
Leg Curl
4
8-12 reps
RPE 8.5
5
Leg Extension
4
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8.5
2
Squat (Smith Machine)
4
8-12 reps
RPE 8.5
3
Leg Press
4
8-12 reps
RPE 8.5
4
Leg Curl
4
8-12 reps
RPE 8.5
5
Leg Extension
4
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8.5
2
Squat (Smith Machine)
4
8-12 reps
RPE 8.5
3
Leg Press
4
8-12 reps
RPE 8.5
4
Leg Curl
4
8-12 reps
RPE 8.5
5
Leg Extension
4
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8.5
2
Squat (Smith Machine)
4
8-12 reps
RPE 8.5
3
Leg Press
4
8-12 reps
RPE 8.5
4
Leg Curl
4
8-12 reps
RPE 8.5
5
Leg Extension
4
12-15 reps
RPE 8.5
Week 1
1 / 5 Weeks
Day 2
1
Overhead Press (Barbell)4 Sets
7-12 Reps
@8.5
2A
Lateral Raise (Cable)4 Sets
10-15 Reps
@8.5
2B
Front Raise4 Sets
10-15 Reps
@8.5
3
Face Pull4 Sets
12-15 Reps
@8.5
4A
Incline Curl (Dumbbell)4 Sets
8-12 Reps
@8.5
4B
Tricep Rope Push Down (Cable)4 Sets
12-15 Reps
@8.5
5
Hammer Curl4 Sets
12-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)1 Set
-
Day 1
1A
Bench Press (Dumbbell)4 Sets
8-12 Reps
@8.5
1B
Seated Row (Cable)4 Sets
8-12 Reps
@8.5
2A
Chest Fly (Cable)4 Sets
12-15 Reps
-
2B
Lat Prayer4 Sets
12-15 Reps
@8.5
3
Push Up4 Sets
12-15 Reps
@8
4
Cable Crunch4 Sets
15-20 Reps
@8.5
Day 3
1A
Incline Bench Press (Smith Machine)4 Sets
8-12 Reps
@8.5
1B
Lat Pulldown4 Sets
8-12 Reps
@8.5
2A
Chest Fly (Cable)4 Sets
12-15 Reps
@8.5
2B
Lat Prayer4 Sets
12-15 Reps
@8.5
3
Push Up4 Sets
12-15 Reps
@8
4
Cable Crunch4 Sets
15-20 Reps
@8.5
Day 4
1
Military Press Smith Machine4 Sets
8-12 Reps
@8.5
2A
Lateral Raise (Cable)4 Sets
10-15 Reps
@8.5
2B
Front Raise4 Sets
10-15 Reps
@8.5
3
Face Pull4 Sets
12-15 Reps
@8.5
4A
Incline Curl (Dumbbell)4 Sets
8-12 Reps
@8.5
4B
Tricep Rope Push Down (Cable)4 Sets
12-15 Reps
@8.5
5
Hammer Curl4 Sets
12-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)1 Set
-
Day 5
1
Goblet Squat4 Sets
8-12 Reps
@8.5
2
Squat (Smith Machine)4 Sets
8-12 Reps
@8.5
3
Leg Press4 Sets
8-12 Reps
@8.5
4
Leg Curl4 Sets
8-12 Reps
@8.5
5
Leg Extension4 Sets
12-15 Reps
@8.5