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5 Days Gentleman’s Split

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Program Description

The purpose of this program is to train every muscle group directly 2 to 3 times per week with moderate training volume and high intensity. This allows for very intense workouts (every set is either taken to failure or 1 rep shy from failure for some compound movements). This program is suitable for any intermediate or advanced trainee who wants to get as jacked as possible. For beginners it may be too much. This is a template that has to be adjusted for individual goals. It is possible to incorporate ab work and neck work if needed (during leg days for example) and it is possible to also include a vertical press for the shoulder and arms day for better shoulder development if needed. For people who struggle to train to failure or very close to failure on every set, they will likely benefit from doing slightly higher volume.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 27, 2025 12:21
  • Last Edited
    Feb 27, 2025 04:23
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
4
Single Arm Pushdown
3
12 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
4
Single Arm Pushdown
3
12 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
4
Single Arm Pushdown
3
12 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
4
Single Arm Pushdown
3
12 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
4
Single Arm Pushdown
3
12 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
4
Single Arm Pushdown
3
12 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
4
Single Arm Pushdown
3
12 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
4
Single Arm Pushdown
3
12 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
4
Single Arm Pushdown
3
12 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
4
Single Arm Pushdown
3
12 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
4
Single Arm Pushdown
3
12 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
4
Single Arm Pushdown
3
12 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
4
Single Arm Pushdown
3
12 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
4
Single Arm Pushdown
3
12 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
4
Single Arm Pushdown
3
12 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
4
Single Arm Pushdown
3
12 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
RPE 10
2
Single Arm Pushdown
2
12 reps
RPE 10
3
Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 8
4
Hack Squat
2
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
RPE 10
2
Single Arm Pushdown
2
12 reps
RPE 10
3
Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 8
4
Hack Squat
2
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
RPE 10
2
Single Arm Pushdown
2
12 reps
RPE 10
3
Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 8
4
Hack Squat
2
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
RPE 10
2
Single Arm Pushdown
2
12 reps
RPE 10
3
Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 8
4
Hack Squat
2
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
RPE 10
2
Single Arm Pushdown
2
12 reps
RPE 10
3
Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 8
4
Hack Squat
2
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
RPE 10
2
Single Arm Pushdown
2
12 reps
RPE 10
3
Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 8
4
Hack Squat
2
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
RPE 10
2
Single Arm Pushdown
2
12 reps
RPE 10
3
Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 8
4
Hack Squat
2
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
RPE 10
2
Single Arm Pushdown
2
12 reps
RPE 10
3
Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 8
4
Hack Squat
2
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
RPE 10
2
Single Arm Pushdown
2
12 reps
RPE 10
3
Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 8
4
Hack Squat
2
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
RPE 10
2
Single Arm Pushdown
2
12 reps
RPE 10
3
Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 8
4
Hack Squat
2
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
RPE 10
2
Single Arm Pushdown
2
12 reps
RPE 10
3
Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 8
4
Hack Squat
2
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
RPE 10
2
Single Arm Pushdown
2
12 reps
RPE 10
3
Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 8
4
Hack Squat
2
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
RPE 10
2
Single Arm Pushdown
2
12 reps
RPE 10
3
Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 8
4
Hack Squat
2
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
RPE 10
2
Single Arm Pushdown
2
12 reps
RPE 10
3
Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 8
4
Hack Squat
2
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
RPE 10
2
Single Arm Pushdown
2
12 reps
RPE 10
3
Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 8
4
Hack Squat
2
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
RPE 10
2
Single Arm Pushdown
2
12 reps
RPE 10
3
Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 8
4
Hack Squat
2
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Wide Grip Pull-Up
1
10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
4
Dip (Weighted)
2
10 reps
RPE 9.5
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Wide Grip Pull-Up
1
10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
4
Dip (Weighted)
2
10 reps
RPE 9.5
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Wide Grip Pull-Up
1
10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
4
Dip (Weighted)
2
10 reps
RPE 9.5
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Wide Grip Pull-Up
1
10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
4
Dip (Weighted)
2
10 reps
RPE 9.5
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Wide Grip Pull-Up
1
10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
4
Dip (Weighted)
2
10 reps
RPE 9.5
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Wide Grip Pull-Up
1
10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
4
Dip (Weighted)
2
10 reps
RPE 9.5
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Wide Grip Pull-Up
1
10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
4
Dip (Weighted)
2
10 reps
RPE 9.5
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Wide Grip Pull-Up
1
10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
4
Dip (Weighted)
2
10 reps
RPE 9.5
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Wide Grip Pull-Up
1
10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
4
Dip (Weighted)
2
10 reps
RPE 9.5
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Wide Grip Pull-Up
1
10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
4
Dip (Weighted)
2
10 reps
RPE 9.5
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Wide Grip Pull-Up
1
10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
4
Dip (Weighted)
2
10 reps
RPE 9.5
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Wide Grip Pull-Up
1
10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
4
Dip (Weighted)
2
10 reps
RPE 9.5
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Wide Grip Pull-Up
1
10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
4
Dip (Weighted)
2
10 reps
RPE 9.5
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Wide Grip Pull-Up
1
10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
4
Dip (Weighted)
2
10 reps
RPE 9.5
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Wide Grip Pull-Up
1
10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
4
Dip (Weighted)
2
10 reps
RPE 9.5
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Wide Grip Pull-Up
1
10 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 10
4
Dip (Weighted)
2
10 reps
RPE 9.5
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Pec Deck (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Squat (Barbell)
1
1
10 reps
12 reps
RPE 9
RPE 8
4
45 Degrees Barbell Back Extensions
1
1
7 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Seated Hamstring Curl
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Squat (Barbell)
1
1
10 reps
12 reps
RPE 9
RPE 8
4
45 Degrees Barbell Back Extensions
1
1
7 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Seated Hamstring Curl
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Squat (Barbell)
1
1
10 reps
12 reps
RPE 9
RPE 8
4
45 Degrees Barbell Back Extensions
1
1
7 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Seated Hamstring Curl
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Squat (Barbell)
1
1
10 reps
12 reps
RPE 9
RPE 8
4
45 Degrees Barbell Back Extensions
1
1
7 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Seated Hamstring Curl
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Squat (Barbell)
1
1
10 reps
12 reps
RPE 9
RPE 8
4
45 Degrees Barbell Back Extensions
1
1
7 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Seated Hamstring Curl
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Squat (Barbell)
1
1
10 reps
12 reps
RPE 9
RPE 8
4
45 Degrees Barbell Back Extensions
1
1
7 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Seated Hamstring Curl
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Squat (Barbell)
1
1
10 reps
12 reps
RPE 9
RPE 8
4
45 Degrees Barbell Back Extensions
1
1
7 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Seated Hamstring Curl
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Squat (Barbell)
1
1
10 reps
12 reps
RPE 9
RPE 8
4
45 Degrees Barbell Back Extensions
1
1
7 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Seated Hamstring Curl
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Squat (Barbell)
1
1
10 reps
12 reps
RPE 9
RPE 8
4
45 Degrees Barbell Back Extensions
1
1
7 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Seated Hamstring Curl
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Squat (Barbell)
1
1
10 reps
12 reps
RPE 9
RPE 8
4
45 Degrees Barbell Back Extensions
1
1
7 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Seated Hamstring Curl
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Squat (Barbell)
1
1
10 reps
12 reps
RPE 9
RPE 8
4
45 Degrees Barbell Back Extensions
1
1
7 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Seated Hamstring Curl
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Squat (Barbell)
1
1
10 reps
12 reps
RPE 9
RPE 8
4
45 Degrees Barbell Back Extensions
1
1
7 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Seated Hamstring Curl
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Squat (Barbell)
1
1
10 reps
12 reps
RPE 9
RPE 8
4
45 Degrees Barbell Back Extensions
1
1
7 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Seated Hamstring Curl
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Squat (Barbell)
1
1
10 reps
12 reps
RPE 9
RPE 8
4
45 Degrees Barbell Back Extensions
1
1
7 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Seated Hamstring Curl
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Squat (Barbell)
1
1
10 reps
12 reps
RPE 9
RPE 8
4
45 Degrees Barbell Back Extensions
1
1
7 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Seated Hamstring Curl
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Squat (Barbell)
1
1
10 reps
12 reps
RPE 9
RPE 8
4
45 Degrees Barbell Back Extensions
1
1
7 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Seated Hamstring Curl
2
15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@9.5
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Dip (Weighted)
2 Sets
10 Reps
@9.5
4
Wide Grip Lat Pulldown
1 Set
10 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@10
6
Pec Deck (Machine)
2 Sets
15 Reps
@10
Day 2
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
3
Single Arm Rear Delt Fly (Cable)
3 Sets
15 Reps
@10
4
Single Arm Pushdown
3 Sets
12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
12 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Incline Curl (Dumbbell)
2 Sets
10 Reps
@10
2
Single Arm Pushdown
2 Sets
12 Reps
@10
3
Deadlift (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@10
@8
4
Hack Squat
2 Sets
10 Reps
@9
5
Seated Hamstring Curl
3 Sets
15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9.5
2
Wide Grip Pull-Up
1 Set
10 Reps
@10
3
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
10 Reps
@10
4
Dip (Weighted)
2 Sets
10 Reps
@9.5
5
Seated Row (Cable)
3 Sets
10 Reps
@10
6
Pec Deck (Machine)
2 Sets
15 Reps
@10
Day 5
1
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@10
2
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
3
Squat (Barbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@8
4
45 Degrees Barbell Back Extensions
1 Set
1 Set
7 Reps
10 Reps
@10
@10
5
Leg Extension
2 Sets
12 Reps
@10
6
Seated Hamstring Curl
2 Sets
15 Reps
@10