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Split perso

by Cedrian

Program Description

Hypertrophie

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 04, 2024 10:16
  • Last Edited
    May 09, 2024 03:18
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Seated Row (Cable)
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Seated Row (Cable)
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Seated Row (Cable)
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Seated Row (Cable)
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
1B
Seated Row (Cable)
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
-
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8.5
1B
Lat Pulldown
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8.5
1B
Lat Pulldown
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8.5
1B
Lat Pulldown
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8.5
1B
Lat Pulldown
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8.5
1B
Lat Pulldown
4
8-12 reps
RPE 8.5
2A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
2B
Lat Prayer
4
12-15 reps
RPE 8.5
3
Push Up
4
12-15 reps
RPE 8
4
Cable Crunch
4
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press Smith Machine
4
8-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press Smith Machine
4
8-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press Smith Machine
4
8-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press Smith Machine
4
8-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press Smith Machine
4
8-12 reps
RPE 8.5
2A
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
2B
Front Raise
4
10-15 reps
RPE 8.5
3
Face Pull
4
12-15 reps
RPE 8.5
4A
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5
Hammer Curl
4
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8.5
2
Squat (Smith Machine)
4
8-12 reps
RPE 8.5
3
Leg Press
4
8-12 reps
RPE 8.5
4
Leg Curl
4
8-12 reps
RPE 8.5
5
Leg Extension
4
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8.5
2
Squat (Smith Machine)
4
8-12 reps
RPE 8.5
3
Leg Press
4
8-12 reps
RPE 8.5
4
Leg Curl
4
8-12 reps
RPE 8.5
5
Leg Extension
4
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8.5
2
Squat (Smith Machine)
4
8-12 reps
RPE 8.5
3
Leg Press
4
8-12 reps
RPE 8.5
4
Leg Curl
4
8-12 reps
RPE 8.5
5
Leg Extension
4
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8.5
2
Squat (Smith Machine)
4
8-12 reps
RPE 8.5
3
Leg Press
4
8-12 reps
RPE 8.5
4
Leg Curl
4
8-12 reps
RPE 8.5
5
Leg Extension
4
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8.5
2
Squat (Smith Machine)
4
8-12 reps
RPE 8.5
3
Leg Press
4
8-12 reps
RPE 8.5
4
Leg Curl
4
8-12 reps
RPE 8.5
5
Leg Extension
4
12-15 reps
RPE 8.5
Week 1
1 / 5 Weeks
Day 2
1
Overhead Press (Barbell)
4 Sets
7-12 Reps
@8.5
2A
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8.5
2B
Front Raise
4 Sets
10-15 Reps
@8.5
3
Face Pull
4 Sets
12-15 Reps
@8.5
4A
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
4B
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8.5
5
Hammer Curl
4 Sets
12-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)
1 Set
-
Day 1
1A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8.5
1B
Seated Row (Cable)
4 Sets
8-12 Reps
@8.5
2A
Chest Fly (Cable)
4 Sets
12-15 Reps
-
2B
Lat Prayer
4 Sets
12-15 Reps
@8.5
3
Push Up
4 Sets
12-15 Reps
@8
4
Cable Crunch
4 Sets
15-20 Reps
@8.5
Day 3
1A
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@8.5
1B
Lat Pulldown
4 Sets
8-12 Reps
@8.5
2A
Chest Fly (Cable)
4 Sets
12-15 Reps
@8.5
2B
Lat Prayer
4 Sets
12-15 Reps
@8.5
3
Push Up
4 Sets
12-15 Reps
@8
4
Cable Crunch
4 Sets
15-20 Reps
@8.5
Day 4
1
Military Press Smith Machine
4 Sets
8-12 Reps
@8.5
2A
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8.5
2B
Front Raise
4 Sets
10-15 Reps
@8.5
3
Face Pull
4 Sets
12-15 Reps
@8.5
4A
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
4B
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8.5
5
Hammer Curl
4 Sets
12-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)
1 Set
-
Day 5
1
Goblet Squat
4 Sets
8-12 Reps
@8.5
2
Squat (Smith Machine)
4 Sets
8-12 Reps
@8.5
3
Leg Press
4 Sets
8-12 Reps
@8.5
4
Leg Curl
4 Sets
8-12 Reps
@8.5
5
Leg Extension
4 Sets
12-15 Reps
@8.5