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Majorian Method 5 Day Split

by Majorians Musings
1 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
    Jun 28, 2025 07:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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