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Arleth's Bodybuilding (5 Day Split)

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Written by Arleth Diaz
verified coach
Published on Jun 05, 2025
18 athletes joined

5 day women's bodybuilding split to build your glutes, core, and overall aesthetics

PROGRAM DESCRIPTION

5 day women's bodybuilding split to build your glutes, core, and overall aesthetics

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PROGRAM OVERVIEW

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Days Per Week
    5 days
  • Time Per Workout
    45 minutes
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.6%
Abs
12.2%
Triceps
8.6%
Lats
8.6%
Chest
8.4%
Hamstrings
7.5%
Quadriceps
6.4%
Biceps
6.3%
Upper Back
6.3%
Front Delts
5.6%
Calves
4.8%
Lower Back
3.6%
Middle Delts
2.9%
Cardio
1.4%
Abductors
1.4%
Stretching
1%
Forearms
0.8%
Adductors
0.6%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Glute Med Kickback
3
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Step-Up (Weighted)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Glute Med Kickback
3
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Step-Up (Weighted)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Glute Med Kickback
3
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Step-Up (Weighted)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Glute Med Kickback
3
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Step-Up (Weighted)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Glute Med Kickback
3
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Step-Up (Weighted)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Glute Med Kickback
3
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Step-Up (Weighted)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Glute Med Kickback
3
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Step-Up (Weighted)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Glute Med Kickback
3
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Step-Up (Weighted)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Bench Press (Smith Machine)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Overhead Press (Barbell)
3
6-12 reps
-
8
Hanging Leg Raise
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Bench Press (Smith Machine)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Overhead Press (Barbell)
3
6-12 reps
-
8
Hanging Leg Raise
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Bench Press (Smith Machine)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Overhead Press (Barbell)
3
6-12 reps
-
8
Hanging Leg Raise
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Bench Press (Smith Machine)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Overhead Press (Barbell)
3
6-12 reps
-
8
Hanging Leg Raise
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Bench Press (Smith Machine)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Overhead Press (Barbell)
3
6-12 reps
-
8
Hanging Leg Raise
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Bench Press (Smith Machine)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Overhead Press (Barbell)
3
6-12 reps
-
8
Hanging Leg Raise
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Bench Press (Smith Machine)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Overhead Press (Barbell)
3
6-12 reps
-
8
Hanging Leg Raise
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Bench Press (Smith Machine)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Overhead Press (Barbell)
3
6-12 reps
-
8
Hanging Leg Raise
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Calf Raise (Machine)
4
6-12 reps
-
4
Leg Extension
4
6-12 reps
-
5
Leg Curl
4
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Calf Raise (Machine)
4
6-12 reps
-
4
Leg Extension
4
6-12 reps
-
5
Leg Curl
4
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Calf Raise (Machine)
4
6-12 reps
-
4
Leg Extension
4
6-12 reps
-
5
Leg Curl
4
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Calf Raise (Machine)
4
6-12 reps
-
4
Leg Extension
4
6-12 reps
-
5
Leg Curl
4
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Calf Raise (Machine)
4
6-12 reps
-
4
Leg Extension
4
6-12 reps
-
5
Leg Curl
4
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Calf Raise (Machine)
4
6-12 reps
-
4
Leg Extension
4
6-12 reps
-
5
Leg Curl
4
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Calf Raise (Machine)
4
6-12 reps
-
4
Leg Extension
4
6-12 reps
-
5
Leg Curl
4
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Calf Raise (Machine)
4
6-12 reps
-
4
Leg Extension
4
6-12 reps
-
5
Leg Curl
4
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Bench Press (Smith Machine)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Overhead Press (Barbell)
3
6-12 reps
-
8
Hanging Leg Raise
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Bench Press (Smith Machine)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Overhead Press (Barbell)
3
6-12 reps
-
8
Hanging Leg Raise
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Bench Press (Smith Machine)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Overhead Press (Barbell)
3
6-12 reps
-
8
Hanging Leg Raise
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Bench Press (Smith Machine)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Overhead Press (Barbell)
3
6-12 reps
-
8
Hanging Leg Raise
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Bench Press (Smith Machine)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Overhead Press (Barbell)
3
6-12 reps
-
8
Hanging Leg Raise
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Bench Press (Smith Machine)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Overhead Press (Barbell)
3
6-12 reps
-
8
Hanging Leg Raise
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Bench Press (Smith Machine)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Overhead Press (Barbell)
3
6-12 reps
-
8
Hanging Leg Raise
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Bench Press (Smith Machine)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Overhead Press (Barbell)
3
6-12 reps
-
8
Hanging Leg Raise
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
6-8 reps
-
2
Glute Med Kickback
4
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Decline Crunch
4
AMRAP
-
7
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
6-8 reps
-
2
Glute Med Kickback
4
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Decline Crunch
4
AMRAP
-
7
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
6-8 reps
-
2
Glute Med Kickback
4
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Decline Crunch
4
AMRAP
-
7
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
6-8 reps
-
2
Glute Med Kickback
4
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Decline Crunch
4
AMRAP
-
7
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
6-8 reps
-
2
Glute Med Kickback
4
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Decline Crunch
4
AMRAP
-
7
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
6-8 reps
-
2
Glute Med Kickback
4
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Decline Crunch
4
AMRAP
-
7
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
6-8 reps
-
2
Glute Med Kickback
4
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Decline Crunch
4
AMRAP
-
7
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
6-8 reps
-
2
Glute Med Kickback
4
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Decline Crunch
4
AMRAP
-
7
Stair Climber
1
20 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
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