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SIRU SPLIT (PF)

by taban B.
3 athletes joined

Program Description

SIRU Split but for Planet Fitness Users.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 20, 2024 04:22
  • Last Edited
    May 10, 2024 01:42
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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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Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-18 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
3
20 reps
RPE 8
4
Sit Up
2
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
10-12 reps
10-12 reps
RPE 7.5
RPE 9
2
Lying Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press (45 Degrees)
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Sit Up
2
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
10-12 reps
10-12 reps
RPE 7.5
RPE 9
2
Lying Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press (45 Degrees)
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Sit Up
2
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
10-12 reps
10-12 reps
RPE 7.5
RPE 9
2
Lying Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press (45 Degrees)
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Sit Up
2
50 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
2
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Standing Pullover (Cable)
3
10-20 reps
RPE 10
4
Dumbbell Row
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
15-18 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
15-18 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
15-18 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
2
15-18 reps
RPE 8.5
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
5
Seated Dip (Machine)
2
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Dumbbell Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
3
15 reps
RPE 8
4
Seated Row (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
8
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Dumbbell Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
3
15 reps
RPE 8
4
Seated Row (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
8
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Dumbbell Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
3
15 reps
RPE 8
4
Seated Row (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
8
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1
1
10 reps
8 reps
5 reps
RPE 7.5
RPE 8.5
RPE 10
2
Bent Over Row (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1
1
10 reps
8 reps
5 reps
RPE 7.5
RPE 8.5
RPE 10
2
Bent Over Row (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
4A
Lat Pulldown
3
15 reps
RPE 8
4B
Standing Pullover (Cable)
3
AMRAP
RPE 8.5
5
Seated Hamstring Curl
1
2
15 reps
15 reps
RPE 8
RPE 8.5
6
Leg Press (45 Degrees)
2
12 reps
RPE 8
7
Standing Calf Raise
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1
1
10 reps
8 reps
5 reps
RPE 7.5
RPE 8.5
RPE 10
2
Bent Over Row (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
4A
Lat Pulldown
3
15 reps
RPE 8
4B
Standing Pullover (Cable)
3
AMRAP
RPE 8.5
5
Seated Hamstring Curl
1
2
15 reps
15 reps
RPE 8
RPE 8.5
6
Leg Press (45 Degrees)
2
12 reps
RPE 8
7
Standing Calf Raise
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1
1
10 reps
8 reps
5 reps
RPE 7.5
RPE 8.5
RPE 10
2
Bent Over Row (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
4A
Lat Pulldown
3
15 reps
RPE 8
4B
Standing Pullover (Cable)
3
AMRAP
RPE 8.5
5
Seated Hamstring Curl
1
2
15 reps
15 reps
RPE 8
RPE 8.5
6
Leg Press (45 Degrees)
3
12 reps
RPE 8
7
Standing Calf Raise
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
2
Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
3
Underhand Lat Pulldown
1
2
12-18 reps
12-18 reps
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
3
12-18 reps
RPE 9
6
Seated Dip (Machine)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
2
Rear Delt Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
3
Bench Press (Close Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Skull Crusher
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Upright Row (Barbell)
2
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 8
9
Seated Dip (Machine)
2
8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
2
Rear Delt Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
3
Bench Press (Close Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Skull Crusher
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Upright Row (Barbell)
2
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 8
9
Seated Dip (Machine)
2
8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
2
Rear Delt Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
3
Bench Press (Close Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Skull Crusher
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Upright Row (Barbell)
2
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 8
9
Seated Dip (Machine)
2
8 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Seated Hamstring Curl
3 Sets
15-18 Reps
@8.5
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
3
Standing Calf Raise
3 Sets
20 Reps
@8
4
Sit Up
2 Sets
30 Reps
@10
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
2
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9
3
Standing Pullover (Cable)
3 Sets
10-20 Reps
@10
4
Dumbbell Row
3 Sets
12 Reps
@8.5
5
Bicep Curl (EZ Bar)
1 Set
1 Set
15 Reps
15 Reps
@8.5
@9
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
2
Tricep Rope Push Down (Cable)
2 Sets
15-18 Reps
@8.5
3
Chest Fly (Cable)
3 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
@8
5
Seated Dip (Machine)
2 Sets
10-12 Reps
@8.5
Day 4
1
Jog
1 Set
45 mins
@7.5
Day 5
1
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7.5
@8.5
@10
2
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
3
Leg Extension
3 Sets
15 Reps
@9
4
Standing Calf Raise
3 Sets
20 Reps
@8
Day 6
1
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8.5
2
Bicep Curl (EZ Bar)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
3
Underhand Lat Pulldown
1 Set
2 Sets
12-18 Reps
12-18 Reps
@8.5
@9
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
5
Tricep Rope Push Down (Cable)
3 Sets
12-18 Reps
@9
6
Seated Dip (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@9.5
Day 7
1
Jog
1 Set
45 mins
@6