5 days full body workout
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | 1km Row | 1 | 8 min | @7.5 |
| 2 | Pec Deck (Machine) | 4 | 12 reps | @7.5 |
| 3 | Lateral Raise (Machine) | 4 | 12 reps | @7.5 |
| 4 | Shoulder Press (Machine) | 4 | 12 reps | @7.5 |
| 5 | Seated Shoulder Press (Dumbbell) | 4 | 9 reps | @7.5 |
| 6 | Lateral Raise (Dumbbell) | 4 | 9 reps | @7.5 |
| 7 | Lying Rear Lateral Raise | 4 | 9 reps | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Tricep Rope Push Down (Cable) | 4 | 9 reps | @7.5 |
| 1B | Bicep Curl (EZ Bar) | 4 | 10 reps | @7.5 |
| 2 | Hammer Curl | 4 | 9 reps | @7.5 |
| 3 | Single Arm Tricep Extension (Cable) | 4 | 10 reps | @7.5 |
| 4 | Bicep Curl (Dumbbell) | 4 | 12 reps | @7.5 |
| 5 | Skull Crusher | 4 | 12 reps | @7.5 |
| 6 | Single Arm Overhead Tricep Extension | 4 | 12 reps | @7.5 |
| 7 | Incline Chest Press (Machine) | 4 | 12 reps | @7.5 |
| 8 | Dead Hang | 3 | 1 rep | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 9 min | @7.5 |
| 2 | Seated Hamstring Curl | 4 | 13 reps | @7.5 |
| 3 | Leg Extension | 4 | 13 reps | @7.5 |
| 4 | Seated Calf Raise | 4 | 13 reps | — |
| 5 | Hamstring Curl | 4 | 13 reps | — |
| 6 | Walking Lunge (Dumbbell) | 4 | 1 rep | — |
| 7 | Hip Abductor (Machine) | 4 | 15 reps | — |
| 8 | Hip Adductor (Machine) | 4 | 15 reps | — |
| Superset | ||||
| Superset | ||||
| Superset | ||||
| 11A | Leg Press | 3 | 9 reps | — |
| 11B | Sit Up | 3 | 9 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | 1km Row | 1 | 12 min | — |
| 2 | Seated Row (Cable) | 4 | 12 reps | @7.5 |
| 3 | Tricep Pushdown (Cable) | 4 | 12 reps | @7.5 |
| 4 | Lat Pulldown | 4 | 12 reps | @7.5 |
| 5 | Back Extension (Weighted) | 4 | 15 reps | @7.5 |
| 6 | Back Extension | 4 | 13 reps | @7.5 |
| 7 | Reverse Pec Deck | 4 | 12 reps | @7.5 |
| 8 | Chest Supported Row (Machine) | 4 | 12 reps | @7.5 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | 1km Row | 1 | 10 min |
| 2 | Chest Press (Machine) | 4 | 12 reps |
| 3 | Decline Crunch | 4 | 12 reps |
| 4 | Pec Deck (Machine) | 4 | 12 reps |
| 5 | Side Crunch (Cable) | 4 | 12 reps |
| 6 | Chest Fly (Machine) | 4 | 12 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5 days full body workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
5 days full body workout is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 days full body workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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