5 Day Hypertrophy Split | Workout Programs | Boostcamp App |

5 Day Hypertrophy Split

by Eric B.

95 athletes joined

Program Description

5 Day Split for building size, strength, and aesthetics.

Program Overview

Level

Intermediate

Goal

Bodybuilding, Muscle & Sculpting

Equipment

Garage Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Jan 06, 2024 10:07

Last Edited

Jul 23, 2024 04:47

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Day 2

1

Bench Press (Barbell)

5 Sets

5 Reps

2

Incline Bench Press (Dumbbell)

4 Sets

10 Reps

3

Dip (Weighted)

4 Sets

10-15 Reps

4

Resistance Band Chest Fly

3 Sets

15-20 Reps

5A

Tricep Extension (Cable)

5 Sets

12 Reps

5B

Lateral Raise (Dumbbell)

5 Sets

20 Reps

Day 3

1

Chin-Up (Weighted)

5 Sets

6 Reps

2

Pendlay Row

4 Sets

10 Reps

3

Standing Pullover (Cable)

3 Sets

15 Reps

4

Meadow Row

4 Sets

12 Reps

5A

Bicep Curl (EZ Bar)

5 Sets

12 Reps

5B

Rear Delt Fly (Dumbbell)

5 Sets

20 Reps

Day 4

1

Deadlift (Barbell)

5 Sets

5 Reps

2

Front Squat (Barbell)

4 Sets

10 Reps

3

Walking Lunge (Dumbbell)

4 Sets

10-12 Reps

4A

Single Leg Resistance Band Leg Extension

3 Sets

20 Reps

4B

Glute-ham Roller

3 Sets

15 Reps

5

Standing Calf Raise

4 Sets

15-20 Reps

Day 5

1

Overhead Press (Barbell)

5 Sets

5 Reps

2

Lat Pulldown

4 Sets

12 Reps

3A

Bench Press (Dumbbell)

4 Sets

10 Reps

3B

Single Arm Row (Dumbbell)

4 Sets

12 Reps

4A

Floor Press (Barbell)

4 Sets

12 Reps

4B

Inverted Row

4 Sets

15 Reps

5A

Lying Tricep Extension (Barbell)

3 Sets

12 Reps

5B

Incline Curl (Dumbbell)

3 Sets

12 Reps

5C

Resistance Band Lateral Raise

3 Sets

20 Reps

Day 1

1

Squat (Barbell)

5 Sets

5 Reps

2

Romanian Deadlift (Barbell)

4 Sets

10 Reps

3

Bulgarian Split Squat (Dumbbell)

4 Sets

10-12 Reps

4A

Single Leg Resistance Band Leg Extension

3 Sets

20 Reps

4B

Glute-ham Roller

3 Sets

15 Reps

5

Standing Calf Raise

4 Sets

15-20 Reps