logo
BoostcampPNG

5 day split

by Justin A.
1 athletes joined
4.0
(1 rating)

Program Description

Basic 5 day split, play with the volume as you like to maximize recovery or effort in your workouts. Mostly every muscle group is covered in the program. I made this solely for my training to have a complete routine so feel free to add/switch/remove exercises to your leisure!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 24, 2024 07:58
  • Last Edited
    Aug 28, 2024 12:50
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
8-12 Reps
8-10 Reps
@8.5
@8
2
Bench Press (Barbell)
2 Sets
8-10 Reps
@7.5
3
AD Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@7.5
4
Dip (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@9
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@8
@7.5
6
Chest Fly (Machine)
3 Sets
AMRAP
@9
Day 3
1
Chin-Up (Weighted)
2 Sets
10 Reps
@8
2
Bench Press (Close Grip)
2 Sets
10 Reps
@8
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@8.5
@8
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@8.5
@8
5
Hammer Curl
1 Set
1 Set
10-15 Reps
10-12 Reps
@8
@8
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
10-15 Reps
10-12 Reps
@8
@8
7A
Wrist Curls
1 Set
1 Set
12-15 Reps
8-10 Reps
@7.5
@7.5
7B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
8-10 Reps
@7.5
@7.5
Day 4
1
Bent Over Row (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@8.5
2
Lat Pulldown
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@8
@8
@8
3
Lu Raise
3 Sets
10-15 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8
5
Shrug (Dumbbell)
2 Sets
AMRAP
@9
6
Wide Grip Pull-Up
3 Sets
AMRAP
@9
Day 5
1
Lying Leg Curl
1 Set
1 Set
10-15 Reps
10-12 Reps
@7.5
@7.5
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@8
3
Seated Calf Raise
2 Sets
20 Reps
@9
4
Seated Hamstring Curl
3 Sets
8-15 Reps
@8
5
Hip Abductor (Machine)
2 Sets
AMRAP
@8.5
6
Hanging Leg Raise
3 Sets
AMRAP
@9
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
10-15 Reps
8-12 Reps
@8.5
@8
2
Standing Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
@9
@9
3
Leg Press
2 Sets
8-12 Reps
@7.5
4
Hip Adductor (Machine)
2 Sets
15 Reps
@8
5
Leg Extension
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9
@7.5
@7
6
Abs Crunch (Machine)
3 Sets
15-20 Reps
@8