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Majorian Method 5 Day Split

by Majorians Musings
3 athletes joined

Program Description

If you do nothing, you'll be nothing. Run this 5-day Arnold/UL Split and become something.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 27, 2025 09:42
  • Last Edited
    Aug 12, 2025 04:23

Summary

Unlock your strength potential with the Majorian Method 5 Day Split, a comprehensive 12-week program designed for serious lifters. This structured routine targets all major muscle groups across five days, incorporating supersets to maximize intensity and efficiency. Each session combines compound and isolation exercises, ensuring balanced development while keeping your workouts dynamic and engaging. Whether you're looking to build muscle, increase strength, or enhance your overall fitness, this program delivers the results you crave. Get ready to elevate your training and transform your physique!
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
2A
Chest Fly (Machine)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
2A
Chest Fly (Machine)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
2A
Chest Fly (Machine)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
2A
Chest Fly (Machine)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
2A
Chest Fly (Machine)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
2A
Chest Fly (Machine)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
2A
Chest Fly (Machine)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
2A
Chest Fly (Machine)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
2A
Chest Fly (Machine)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
2A
Chest Fly (Machine)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
2A
Chest Fly (Machine)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
2A
Chest Fly (Machine)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
8-12 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3C
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
8-12 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3C
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
8-12 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3C
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
8-12 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3C
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
8-12 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3C
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
8-12 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3C
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
8-12 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3C
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
8-12 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3C
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
8-12 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3C
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
8-12 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3C
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
8-12 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3C
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
8-12 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3C
Lying Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 10
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 10
4A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
4B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 10
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 10
4A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
4B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 10
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 10
4A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
4B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 10
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 10
4A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
4B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 10
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 10
4A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
4B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 10
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 10
4A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
4B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 10
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 10
4A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
4B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 10
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 10
4A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
4B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 10
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 10
4A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
4B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 10
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 10
4A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
4B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 10
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 10
4A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
4B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 10
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2A
Leg Curl
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 10
4A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
4B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
4-8 reps
RPE 10
1B
Wide Grip Pull-Up
2
6-10 reps
RPE 10
2A
Kroc Row
2
6-10 reps
RPE 10
2B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4B
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
4-8 reps
RPE 10
1B
Wide Grip Pull-Up
2
6-10 reps
RPE 10
2A
Kroc Row
2
6-10 reps
RPE 10
2B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4B
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
4-8 reps
RPE 10
1B
Wide Grip Pull-Up
2
6-10 reps
RPE 10
2A
Kroc Row
2
6-10 reps
RPE 10
2B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4B
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
4-8 reps
RPE 10
1B
Wide Grip Pull-Up
2
6-10 reps
RPE 10
2A
Kroc Row
2
6-10 reps
RPE 10
2B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4B
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
4-8 reps
RPE 10
1B
Wide Grip Pull-Up
2
6-10 reps
RPE 10
2A
Kroc Row
2
6-10 reps
RPE 10
2B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4B
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
4-8 reps
RPE 10
1B
Wide Grip Pull-Up
2
6-10 reps
RPE 10
2A
Kroc Row
2
6-10 reps
RPE 10
2B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4B
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
4-8 reps
RPE 10
1B
Wide Grip Pull-Up
2
6-10 reps
RPE 10
2A
Kroc Row
2
6-10 reps
RPE 10
2B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4B
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
4-8 reps
RPE 10
1B
Wide Grip Pull-Up
2
6-10 reps
RPE 10
2A
Kroc Row
2
6-10 reps
RPE 10
2B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4B
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
4-8 reps
RPE 10
1B
Wide Grip Pull-Up
2
6-10 reps
RPE 10
2A
Kroc Row
2
6-10 reps
RPE 10
2B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4B
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
4-8 reps
RPE 10
1B
Wide Grip Pull-Up
2
6-10 reps
RPE 10
2A
Kroc Row
2
6-10 reps
RPE 10
2B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4B
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
4-8 reps
RPE 10
1B
Wide Grip Pull-Up
2
6-10 reps
RPE 10
2A
Kroc Row
2
6-10 reps
RPE 10
2B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4B
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
4-8 reps
RPE 10
1B
Wide Grip Pull-Up
2
6-10 reps
RPE 10
2A
Kroc Row
2
6-10 reps
RPE 10
2B
Skull Crusher (Barbell)
2
8-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4B
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Calf Raise (Machine)
2
10-15 reps
RPE 10
4B
Neck Extension
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Calf Raise (Machine)
2
10-15 reps
RPE 10
4B
Neck Extension
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Calf Raise (Machine)
2
10-15 reps
RPE 10
4B
Neck Extension
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Calf Raise (Machine)
2
10-15 reps
RPE 10
4B
Neck Extension
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Calf Raise (Machine)
2
10-15 reps
RPE 10
4B
Neck Extension
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Calf Raise (Machine)
2
10-15 reps
RPE 10
4B
Neck Extension
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Calf Raise (Machine)
2
10-15 reps
RPE 10
4B
Neck Extension
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Calf Raise (Machine)
2
10-15 reps
RPE 10
4B
Neck Extension
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Calf Raise (Machine)
2
10-15 reps
RPE 10
4B
Neck Extension
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Calf Raise (Machine)
2
10-15 reps
RPE 10
4B
Neck Extension
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Calf Raise (Machine)
2
10-15 reps
RPE 10
4B
Neck Extension
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Hanging Leg Raise
2
8-12 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Calf Raise (Machine)
2
10-15 reps
RPE 10
4B
Neck Extension
1
10-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
1B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@10
2A
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
2B
T-Bar Row
2 Sets
8-12 Reps
@10
3A
Seated Military Press (Smith Machine)
2 Sets
6-10 Reps
@10
3B
Dumbbell Bench Pullover
2 Sets
8-12 Reps
@10
Day 2
1A
JM Press (Smith Machine)
2 Sets
8-12 Reps
@10
1B
Upright Row (Barbell)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
2B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
3A
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
3C
Lying Leg Raise
2 Sets
AMRAP
-
Day 3
1A
Hack Squat
2 Sets
8-12 Reps
@10
1B
T-Rex/Sulek Curls
2 Sets
10-15 Reps
@10
2A
Leg Curl
2 Sets
8-12 Reps
@10
2B
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
3
Single Leg Press
2 Sets
6-10 Reps
@10
4A
Hip Abductor (Machine)
2 Sets
10-15 Reps
@10
4B
Calf Raise (Machine)
2 Sets
10-15 Reps
@10
Day 4
1A
Dip (Weighted)
2 Sets
4-8 Reps
@10
1B
Wide Grip Pull-Up
2 Sets
6-10 Reps
@10
2A
Kroc Row
2 Sets
6-10 Reps
@10
2B
Skull Crusher (Barbell)
2 Sets
8-15 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
4B
Lateral Raise (Machine)
2 Sets
10-15 Reps
@10
Day 5
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
1B
Hanging Leg Raise
2 Sets
8-12 Reps
@10
2A
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
3A
Lying Leg Curl
2 Sets
8-12 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
4A
Calf Raise (Machine)
2 Sets
10-15 Reps
@10
4B
Neck Extension
1 Set
10-15 Reps
@8