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The Quintal Split

by Jake Q.
1 athletes joined

Program Description

Build muscle and strength.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 01, 2025 11:05
  • Last Edited
    Aug 01, 2025 11:42
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
3 reps
3 reps
70%
75%
77.5%
80%
2
Skull Crusher (Barbell)
3
6-8 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pullover (EZ Bar)
2
6-8 reps
-
5
Tricep Extension (Dumbbell)
2
8-10 reps
-
6
Pec Deck (Machine)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
3 reps
3 reps
70%
75%
77.5%
80%
2
Skull Crusher (Barbell)
3
6-8 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pullover (EZ Bar)
2
6-8 reps
-
5
Tricep Extension (Dumbbell)
2
8-10 reps
-
6
Pec Deck (Machine)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
3 reps
3 reps
72.5%
77.5%
80%
82.5%
2
Skull Crusher (Barbell)
3
6-8 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pullover (EZ Bar)
2
6-8 reps
-
5
Tricep Extension (Dumbbell)
2
8-10 reps
-
6
Pec Deck (Machine)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
3 reps
3 reps
72.5%
77.5%
80%
82.5%
2
Skull Crusher (Barbell)
3
6-8 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pullover (EZ Bar)
2
6-8 reps
-
5
Tricep Extension (Dumbbell)
2
8-10 reps
-
6
Pec Deck (Machine)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
3 reps
3 reps
75%
80%
82.5%
85%
2
Skull Crusher (Barbell)
3
6-8 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pullover (EZ Bar)
2
6-8 reps
-
5
Tricep Extension (Dumbbell)
2
8-10 reps
-
6
Pec Deck (Machine)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
1
5 reps
3 reps
3 reps
3 reps
70%
75%
77.5%
80%
2
Leg Extension
3
10 reps
-
3
Stiff Leg Deadlift
3
6 reps
-
4
Split Squat (Dumbbell)
2
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
6
Calf Raise (Leg Press)
3
12-20 reps
-
7
Lying Leg Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
1
5 reps
3 reps
3 reps
3 reps
70%
75%
77.5%
80%
2
Leg Extension
3
10 reps
-
3
Stiff Leg Deadlift
3
6 reps
-
4
Split Squat (Dumbbell)
2
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
6
Calf Raise (Leg Press)
3
12-20 reps
-
7
Lying Leg Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
1
5 reps
3 reps
3 reps
3 reps
72.5%
77.5%
80%
82.5%
2
Leg Extension
3
10 reps
-
3
Stiff Leg Deadlift
3
6 reps
-
4
Split Squat (Dumbbell)
2
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
6
Calf Raise (Leg Press)
3
12-20 reps
-
7
Lying Leg Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
1
5 reps
3 reps
3 reps
3 reps
72.5%
77.5%
80%
82.5%
2
Leg Extension
3
10 reps
-
3
Stiff Leg Deadlift
3
6 reps
-
4
Split Squat (Dumbbell)
2
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
6
Calf Raise (Leg Press)
3
12-20 reps
-
7
Lying Leg Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
5 reps
3 reps
3 reps
75%
80%
82.5%
2
Leg Extension
3
10 reps
-
3
Stiff Leg Deadlift
3
6 reps
-
4
Split Squat (Dumbbell)
2
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
6
Calf Raise (Leg Press)
3
12-20 reps
-
7
Lying Leg Curl
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
1
2
10 reps
8 reps
6 reps
60%
70%
75%
2
Pull-Up (Weighted)
3
AMRAP
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
5
Lat Pulldown (Close Grip)
2
6-8 reps
-
6
Chest Supported Row (Dumbbell)
3
6-8 reps
-
7
Shrug (Barbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
1
2
10 reps
8 reps
6 reps
60%
70%
75%
2
Pull-Up (Weighted)
3
AMRAP
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
5
Lat Pulldown (Close Grip)
2
6-8 reps
-
6
Chest Supported Row (Dumbbell)
3
6-8 reps
-
7
Shrug (Barbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
1
2
10 reps
8 reps
6 reps
65%
72.5%
77.5%
2
Pull-Up (Weighted)
3
AMRAP
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
5
Lat Pulldown (Close Grip)
2
6-8 reps
-
6
Chest Supported Row (Dumbbell)
3
6-8 reps
-
7
Shrug (Barbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
1
2
10 reps
8 reps
6 reps
65%
72.5%
77.5%
2
Pull-Up (Weighted)
3
AMRAP
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
5
Lat Pulldown (Close Grip)
2
6-8 reps
-
6
Chest Supported Row (Dumbbell)
3
6-8 reps
-
7
Shrug (Barbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
1
2
10 reps
8 reps
6 reps
67.5%
75%
80%
2
Pull-Up (Weighted)
3
AMRAP
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Seated Row (Cable)
2
8-10 reps
-
5
Lat Pulldown (Close Grip)
2
6-8 reps
-
6
Chest Supported Row (Dumbbell)
3
6-8 reps
-
7
Shrug (Barbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
6 reps
6 reps
3 reps
3 reps
3 reps
70%
75%
77.5%
80%
82.5%
2
Split Squat (Dumbbell)
3
10 reps
-
3
Good Morning
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
3-5 reps
-
5
Leg Press
3
10-12 reps
-
6
Leg Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
6 reps
6 reps
3 reps
3 reps
3 reps
70%
75%
77.5%
80%
82.5%
2
Split Squat (Dumbbell)
3
10 reps
-
3
Good Morning
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
3-5 reps
-
5
Leg Press
3
10-12 reps
-
6
Leg Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
6 reps
6 reps
3 reps
3 reps
3 reps
72.5%
77.5%
80%
82.5%
85%
2
Split Squat (Dumbbell)
3
10 reps
-
3
Good Morning
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
3-5 reps
-
5
Leg Press
3
10-12 reps
-
6
Leg Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
6 reps
6 reps
3 reps
3 reps
3 reps
72.5%
77.5%
80%
82.5%
85%
2
Split Squat (Dumbbell)
3
10 reps
-
3
Good Morning
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
3-5 reps
-
5
Leg Press
3
10-12 reps
-
6
Leg Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
6 reps
6 reps
3 reps
3 reps
3 reps
75%
80%
82.5%
85%
88.5%
2
Split Squat (Dumbbell)
3
10 reps
-
3
Good Morning
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
3-5 reps
-
5
Leg Press
3
10-12 reps
-
6
Leg Curl
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
8 reps
6 reps
4 reps
70%
72.5%
75%
2
Bench Press (Dumbbell)
3
6 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Incline Chest Fly (Dumbbell)
3
6 reps
-
6
Rear Delt Fly (Dumbbell)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
8 reps
6 reps
4 reps
70%
72.5%
75%
2
Bench Press (Dumbbell)
3
6 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Incline Chest Fly (Dumbbell)
3
6 reps
-
6
Rear Delt Fly (Dumbbell)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
8 reps
6 reps
4 reps
72.5%
75%
77.5%
2
Bench Press (Dumbbell)
3
6 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Incline Chest Fly (Dumbbell)
3
6 reps
-
6
Rear Delt Fly (Dumbbell)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
8 reps
6 reps
4 reps
72.5%
75%
77.5%
2
Bench Press (Dumbbell)
3
6 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Incline Chest Fly (Dumbbell)
3
6 reps
-
6
Rear Delt Fly (Dumbbell)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
8 reps
6 reps
4 reps
75%
77.5%
80%
2
Bench Press (Dumbbell)
3
6 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Incline Chest Fly (Dumbbell)
3
6 reps
-
6
Rear Delt Fly (Dumbbell)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
70%
75%
77.5%
80%
2
Skull Crusher (Barbell)
3 Sets
6-8 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
-
4
Pullover (EZ Bar)
2 Sets
6-8 Reps
-
5
Tricep Extension (Dumbbell)
2 Sets
8-10 Reps
-
6
Pec Deck (Machine)
3 Sets
6-8 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
-
Day 2
1
High Bar Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
3 Reps
70%
75%
77.5%
80%
2
Leg Extension
3 Sets
10 Reps
-
3
Stiff Leg Deadlift
3 Sets
6 Reps
-
4
Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
5
Hack Squat
3 Sets
6-8 Reps
-
6
Calf Raise (Leg Press)
3 Sets
12-20 Reps
-
7
Lying Leg Curl
3 Sets
6-8 Reps
-
Day 3
1
Pendlay Row
2 Sets
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
60%
70%
75%
2
Pull-Up (Weighted)
3 Sets
AMRAP
-
3
Upright Row (Barbell)
3 Sets
6-8 Reps
-
4
Seated Row (Cable)
2 Sets
8-10 Reps
-
5
Lat Pulldown (Close Grip)
2 Sets
6-8 Reps
-
6
Chest Supported Row (Dumbbell)
3 Sets
6-8 Reps
-
7
Shrug (Barbell)
2 Sets
10-12 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
3 Reps
3 Reps
3 Reps
70%
75%
77.5%
80%
82.5%
2
Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Good Morning
3 Sets
6-8 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
3-5 Reps
-
5
Leg Press
3 Sets
10-12 Reps
-
6
Leg Curl
3 Sets
6-8 Reps
-
Day 5
1
Incline Bench Press (Barbell)
2 Sets
1 Set
2 Sets
8 Reps
6 Reps
4 Reps
70%
72.5%
75%
2
Bench Press (Dumbbell)
3 Sets
6 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Reverse Pec Deck
2 Sets
8 Reps
-
5
Incline Chest Fly (Dumbbell)
3 Sets
6 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
-