Program Description
**SLICED AND DICED DELUXE** is a dynamic 5-week workout program designed to sculpt your body through a comprehensive blend of strength training and hypertrophy-focused exercises. With 25 training days packed into just over a month, you'll engage in a variety of movements targeting all major muscle groups, utilizing machines, free weights, and bodyweight exercises. Each session is strategically crafted to enhance your strength, endurance, and overall fitness, ensuring you stay motivated and challenged throughout your journey. Get ready to transform your physique and unleash your inner athlete!
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedOct 12, 2025 09:26
- Last EditedOct 12, 2025 10:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Chest
12.3%
Front Delts
10.5%
Upper Back
10.1%
Lats
9.8%
Biceps
9.4%
Middle Delts
7.7%
Quadriceps
5.9%
Hamstrings
5.8%
Abs
5.3%
Glutes
4.3%
Lower Back
2.2%
Rear Delts
2.1%
Forearms
0.7%
Adductors
0.6%
Abductors
0.2%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
RPE 8.5
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Barbell)
4
-
4
Chest Fly (Machine)
3
-
5A
Lateral Raise (Dumbbell)
4
-
5B
Shoulder Press (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
RPE 8.5
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Barbell)
4
-
4
Chest Fly (Machine)
3
-
5A
Lateral Raise (Dumbbell)
4
-
5B
Shoulder Press (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
RPE 8.5
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Barbell)
4
-
4
Chest Fly (Machine)
3
-
5A
Lateral Raise (Dumbbell)
4
-
5B
Shoulder Press (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
RPE 8.5
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Barbell)
4
-
4
Chest Fly (Machine)
3
-
5A
Lateral Raise (Dumbbell)
4
-
5B
Shoulder Press (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
RPE 8.5
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Barbell)
4
-
4
Chest Fly (Machine)
3
-
5A
Lateral Raise (Dumbbell)
4
-
5B
Shoulder Press (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
-
2
Meadow Row
4
-
3
Lat Pulldown
3
-
4
Standing Pullover (Cable)
3
-
5
Pull-Up (Assisted)
4
-
6A
Cable Crunch
4
-
6B
V-Up
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
-
2
Meadow Row
4
-
3
Lat Pulldown
3
-
4
Standing Pullover (Cable)
3
-
5
Pull-Up (Assisted)
4
-
6A
Cable Crunch
4
-
6B
V-Up
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
-
2
Meadow Row
4
-
3
Lat Pulldown
3
-
4
Standing Pullover (Cable)
3
-
5
Pull-Up (Assisted)
4
-
6A
Cable Crunch
4
-
6B
V-Up
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
-
2
Meadow Row
4
-
3
Lat Pulldown
3
-
4
Standing Pullover (Cable)
3
-
5
Pull-Up (Assisted)
4
-
6A
Cable Crunch
4
-
6B
V-Up
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
-
2
Meadow Row
4
-
3
Lat Pulldown
3
-
4
Standing Pullover (Cable)
3
-
5
Pull-Up (Assisted)
4
-
6A
Cable Crunch
4
-
6B
V-Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hack Squat
4
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Squat (Smith Machine)
4
-
6
Romanian Deadlift (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hack Squat
4
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Squat (Smith Machine)
4
-
6
Romanian Deadlift (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hack Squat
4
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Squat (Smith Machine)
4
-
6
Romanian Deadlift (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hack Squat
4
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Squat (Smith Machine)
4
-
6
Romanian Deadlift (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hack Squat
4
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Squat (Smith Machine)
4
-
6
Romanian Deadlift (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
-
2
Incline Curl (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Kickback
3
-
8
Tricep Dip (Bodyweight)
3
-
9A
Cable Crunch
1
-
9B
Lying Leg Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
-
2
Incline Curl (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Kickback
3
-
8
Tricep Dip (Bodyweight)
3
-
9A
Cable Crunch
1
-
9B
Lying Leg Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
-
2
Incline Curl (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Kickback
3
-
8
Tricep Dip (Bodyweight)
3
-
9A
Cable Crunch
1
-
9B
Lying Leg Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
-
2
Incline Curl (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Kickback
3
-
8
Tricep Dip (Bodyweight)
3
-
9A
Cable Crunch
1
-
9B
Lying Leg Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
-
2
Incline Curl (Dumbbell)
3
-
3
Bicep Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Kickback
3
-
8
Tricep Dip (Bodyweight)
3
-
9A
Cable Crunch
1
-
9B
Lying Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Push Up (Incline)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Row (Cable)
4
-
6
Lat Pulldown
3
-
7
Meadow Row
4
-
8A
Lateral Raise (Cable)
4
-
8B
Shoulder Press (Machine)
4
-
9
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Push Up (Incline)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Row (Cable)
4
-
6
Lat Pulldown
3
-
7
Meadow Row
4
-
8A
Lateral Raise (Cable)
4
-
8B
Shoulder Press (Machine)
4
-
9
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Push Up (Incline)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Row (Cable)
4
-
6
Lat Pulldown
3
-
7
Meadow Row
4
-
8A
Lateral Raise (Cable)
4
-
8B
Shoulder Press (Machine)
4
-
9
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Push Up (Incline)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Row (Cable)
4
-
6
Lat Pulldown
3
-
7
Meadow Row
4
-
8A
Lateral Raise (Cable)
4
-
8B
Shoulder Press (Machine)
4
-
9
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Push Up (Incline)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Row (Cable)
4
-
6
Lat Pulldown
3
-
7
Meadow Row
4
-
8A
Lateral Raise (Cable)
4
-
8B
Shoulder Press (Machine)
4
-
9
Rear Delt Fly (Cable)
3
-
Week 1
1 / 5 Weeks
Day 2
1
Seated Row (Cable)4 Sets
-
2
Meadow Row4 Sets
-
3
Lat Pulldown3 Sets
-
4
Standing Pullover (Cable)3 Sets
-
5
Pull-Up (Assisted)4 Sets
-
6A
Cable Crunch4 Sets
-
6B
V-Up4 Sets
-
Day 1
1
Chest Press (Machine)4 Sets
@8.5
2
Bench Press (Dumbbell)3 Sets
-
3
Incline Bench Press (Barbell)4 Sets
-
4
Chest Fly (Machine)3 Sets
-
5A
Lateral Raise (Dumbbell)4 Sets
-
5B
Shoulder Press (Machine)4 Sets
-
Day 3
1
Hamstring Curl4 Sets
-
2
Hack Squat4 Sets
-
3
Leg Press3 Sets
-
4
Leg Extension3 Sets
-
5
Squat (Smith Machine)4 Sets
-
6
Romanian Deadlift (Barbell)4 Sets
-
Day 4
1
Bayesian Curl4 Sets
-
2
Incline Curl (Dumbbell)3 Sets
-
3
Bicep Curl (Barbell)3 Sets
-
4
Hammer Curl (Dumbbell)3 Sets
-
5
Tricep Pushdown (Cable)4 Sets
-
6
Overhead Tricep Extension (Cable)3 Sets
-
7
Tricep Kickback3 Sets
-
8
Tricep Dip (Bodyweight)3 Sets
-
9A
Cable Crunch1 Set
-
9B
Lying Leg Raise1 Set
-
Day 5
1
Chest Press (Machine)4 Sets
-
2
Push Up (Incline)3 Sets
-
3
Incline Bench Press (Dumbbell)4 Sets
-
4
Incline Cable Chest Press4 Sets
-
5
Seated Row (Cable)4 Sets
-
6
Lat Pulldown3 Sets
-
7
Meadow Row4 Sets
-
8A
Lateral Raise (Cable)4 Sets
-
8B
Shoulder Press (Machine)4 Sets
-
9
Rear Delt Fly (Cable)3 Sets
-