5 times a week upper and lower body split + cardio
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 8 reps | @8 |
| 2 | Squat (Barbell) | 3 | 12 reps | @8 |
| 3 | Run | 1 | 5 min | @6 |
| 1 | 45 min | @8.5 | ||
| 4 | Dumbbell Bench Pullover | 3 | 12 reps | @8 |
| 5 | Dumbbell Row | 3 | 12 reps | @8 |
| 6 | Standing Calf Raise | 3 | 20 reps | @7 |
| 7 | Romanian Deadlift (Dumbbell) | 3 | 12 reps | @8 |
| 8 | Leg Raise (Captain's Chair) | 3 | 12 reps | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Jump Rope | 1 | 3 min | @6 |
| 2 | Push Up | 3 | 15 reps | @8 |
| 3 | Pike Push Up | 1 | 5 reps | @8.5 |
| 4 | Shrug (Dumbbell) | 3 | 12 reps | @8 |
| 5 | Bicep Curl (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Wrist Curls | 3 | 12 reps | @7 |
| 7 | Reverse Wrist Curl (Dumbbell) | 3 | 12 reps | @7 |
| 8 | Lateral Raise (Dumbbell) | 3 | 12 reps | @8 |
| 9 | Rear Delt Fly (Dumbbell) | 3 | 12 reps | @8 |
| 10 | Pec Fly (Dumbbell) | 3 | 12 reps | @8 |
| 11 | Tricep Kickback | 3 | 12 reps | @7.5 |
| 12 | Pistol Squat | 3 | 7 reps | @8.5 |
| 13 | Abs Crunch (Weighted) | 3 | 25 reps | @7 |
| 14 | Bicycle crunch | 3 | 25 reps | @8 |
| 15 | Plank | 3 | 45 sec | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 8 reps | @8 |
| 2 | Squat (Barbell) | 3 | 12 reps | @8 |
| 3 | Run | 1 | 5 min | @6 |
| 1 | 45 min | @8.5 | ||
| 4 | Dumbbell Bench Pullover | 3 | 12 reps | @8 |
| 5 | Dumbbell Row | 3 | 12 reps | @8 |
| 6 | Standing Calf Raise | 3 | 20 reps | @7 |
| 7 | Romanian Deadlift (Dumbbell) | 3 | 12 reps | @8 |
| 8 | Leg Raise (Captain's Chair) | 3 | 12 reps | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Jump Rope | 1 | 3 min | @6 |
| 2 | Push Up | 3 | 15 reps | @8 |
| 3 | Pike Push Up | 1 | 5 reps | @8.5 |
| 4 | Shrug (Dumbbell) | 3 | 12 reps | @8 |
| 5 | Bicep Curl (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Wrist Curls | 3 | 12 reps | @7 |
| 7 | Reverse Wrist Curl (Dumbbell) | 3 | 12 reps | @7 |
| 8 | Lateral Raise (Dumbbell) | 3 | 12 reps | @8 |
| 9 | Rear Delt Fly (Dumbbell) | 3 | 12 reps | @8 |
| 10 | Pec Fly (Dumbbell) | 3 | 12 reps | @8 |
| 11 | Tricep Kickback | 3 | 12 reps | @7.5 |
| 12 | Pistol Squat | 3 | 7 reps | @8.5 |
| 13 | Abs Crunch (Weighted) | 3 | 25 reps | @7 |
| 14 | Bicycle crunch | 3 | 25 reps | @8 |
| 15 | Plank | 3 | 45 sec | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 90 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Jump Rope | 1 | 3 min | @6 |
| 2 | Diamond push up | 1 | 30 reps | @9 |
| 3 | crow pose | 3 | 30 sec | @7 |
| 4 | Pullover (Dumbbell) | 3 | 12 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Rear Delt Fly (Dumbbell) | 3 | 12 reps | @8 |
| 7 | Shrug (Dumbbell) | 3 | 12 reps | @8 |
| 8 | Abs Crunch (Weighted) | 3 | 25 reps | @7.5 |
| 9 | Bicycle crunch | 3 | 30 reps | @7.5 |
| 10 | Plank | 1 | 3 min | @8.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5 times a week upper and lower body split + cardio is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a dumbbell only. 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 60 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 times a week upper and lower body split + cardio is structured around 6 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 times a week upper and lower body split + cardio 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.
Get started
