Bolo Beastmode 5 Day Split Training Program

This is the INTENSIFIED version of the BOLO BEAST MODE 5-Day Split - built for advanced lifters and those who want to push past plateaus.

Expect supersets, compound lifts, explosive movements, and strategic rest to drive hypertrophy and raw power.

Program Goal: Maximise Hypertrophy & Strength

Schedule: 5 Days Training / 2 Days Rest

Rest Time: 60-90 sec (isolation)

Compound & Power lifts: 2-3 minutes

This Program Is For You If…

• You’ve been lifting for 1+ years and want to break through plateaus
• You’re tired of generic splits and want something structured, intense, and effective
• You’re ready to train with intent, intensity, and purpose — and finally build the physique you’ve been working toward.

Included in the program: 

This advanced training program features 34 unique exercises spread across five demanding training days each week. With a total of 136 sets, this is a high-volume, high-intensity split built to drive serious hypertrophy, strength gains, and next-level conditioning. Each session combines heavy compound lifts, targeted supersets, and functional core work to push your limits and deliver results.

Key Training Principles

As you move through the program—especially in weeks 3 and 4, when loads increase and fatigue sets in—form and control must remain your top priority. Every rep should be performed with intention. Pay close attention to your recovery: fuel your body properly, sleep well, and manage intensity to avoid burnout.

This program demands effort, but with consistency and smart training, it will reward you with visible, measurable progress.

Muscle Group Focus

The BOLO BEASTMODE: INTENSIFIED split is strategically designed to target all major muscle groups twice per week, with both heavy lifting and hypertrophy-focused volume:

• Legs: Two dedicated leg days, combining strength and muscle-building volume.
• Chest & Pushing Muscles: Trained twice weekly through bench variations, overhead pressing, and tricep-focused work.
• Back & Pulling Muscles: Hit hard with deadlifts, rows, pull-ups, and curls across two sessions.

In addition to this push-pull-leg framework, the program incorporates:

• Explosive, full-body lifts (like power cleans and snatches)
• Functional core work across all five days
• Supersets and finishers for metabolic stress and pump.
• Nutrition Guide: Eat to Grow. Recover Hard. Train Like a Machine.
• Sample Meal Plan: Lean Bulk
• Supplement Recommendations