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Precision Modern Split

by Mustafa Kemal Gafur
2 athletes joined
5.0
(1 rating)

Program Description

The purpose of Precision Modern Split is to maximize strength and hypertrophy through a strategically designed training split. By optimizing muscle recovery, progressive overload, and movement efficiency, this program ensures consistent gains in both size and power, allowing you to push limits and build a physique that is as strong as it looks.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 07, 2025 12:57
  • Last Edited
    Feb 12, 2025 08:43
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
2 reps
50%
70%
90%
95%
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
70%
80%
90%
3
Cable Crossover
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Pushdown
1
1
1
11 reps
9 reps
7 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
2 reps
50%
70%
90%
95%
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
70%
80%
90%
3
Cable Crossover
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Pushdown
1
1
1
11 reps
9 reps
7 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
8-15 reps
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
T-Bar Row
1
2
12 reps
10 reps
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Pullover (Cable)
3
8-12 reps
-
7
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
8-15 reps
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
T-Bar Row
1
2
12 reps
10 reps
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Pullover (Cable)
3
8-12 reps
-
7
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
2
One Arm Lateral Raise (Cable)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
4
10-15 reps
-
8
Face Pull
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
2
One Arm Lateral Raise (Cable)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
4
10-15 reps
-
8
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
6 reps
-
-
-
-
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Bench Press (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10-15 reps
-
2
Side Crunch (Cable)
3
10-15 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Neck Curl
4
15-25 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Shrug (Dumbbell)
3
8-12 reps
-
8
Run
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
6 reps
3 reps
50%
70%
75%
85%
95%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
6 reps
-
-
-
-
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Bench Press (Close Grip)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
6 reps
3 reps
50%
70%
75%
85%
95%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
2 Reps
50%
70%
90%
95%
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
70%
80%
90%
3
Cable Crossover
2 Sets
1 Set
12 Reps
10 Reps
@8
@8.5
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@8.5
6
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
7
Single Arm Pushdown
1 Set
1 Set
1 Set
11 Reps
9 Reps
7 Reps
-
-
-
Day 2
1
Back Extension (Weighted)
3 Sets
8-15 Reps
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
T-Bar Row
1 Set
2 Sets
12 Reps
10 Reps
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Standing Pullover (Cable)
3 Sets
8-12 Reps
-
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Hammer Curl
3 Sets
8-12 Reps
-
Day 3
1
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6 Reps
@6
@8
@8
@9.5
2
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
-
3
Front Raise
3 Sets
8-12 Reps
-
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hack Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
6
Leg Curl
3 Sets
8-12 Reps
-
7
Seated Calf Raise
4 Sets
10-15 Reps
-
8
Face Pull
3 Sets
8-12 Reps
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6 Reps
-
-
-
-
2
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
12 Reps
10 Reps
-
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
8
Bench Press (Close Grip)
3 Sets
8-12 Reps
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6 Reps
3 Reps
50%
70%
75%
85%
95%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
4
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Wrist Curls
3 Sets
8-12 Reps
-
7
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Mustafa Kemal G.Age 28, Man
15 days ago
3 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
💪🏼⭐️⭐️⭐️⭐️⭐️