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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 03, 2025 03:20

Summary

**The Quintal Split** is a comprehensive 5-week workout program designed for those ready to elevate their strength training. Committed to 5 days a week, you'll engage in a balanced mix of compound and isolation movements, targeting all major muscle groups. With a focus on progressive overload, this program incorporates exercises like the Bench Press, High Bar Squat, and Skull Crushers, ensuring you build muscle and enhance your performance. Perfect for lifters of all levels, it's time to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.6%
Quadriceps
11.4%
Chest
11.3%
Glutes
10%
Upper Back
10%
Triceps
8.6%
Front Delts
8.3%
Lats
6.8%
Lower Back
5.1%
Middle Delts
4.4%
Abs
4.4%
Rear Delts
2.7%
Biceps
2%
Calves
1.5%
Adductors
0.5%
Forearms
0.3%
Abductors
0.3%
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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
-