5day workout (weekday)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 3 | 7 reps | @9.5 |
| 2 | Bench Press (Barbell) | 1 | 7 reps | @8 |
| 2 | 5 reps | @10 | ||
| 1 | 7 reps | @6.5 | ||
| 3 | Tricep Pushdown (Cable) | 1 | 8 reps | @9.5 |
| 2 | 8 reps | @10 | ||
| 1 | 8 reps | @6.5 | ||
| 4 | Tricep Extension (Cable) | 1 | 7 reps | @9.5 |
| 2 | 7 reps | @10 | ||
| 1 | 6 reps | @9.5 | ||
| 5 | Shoulder Press (Machine) | 3 | 7 reps | @9.5 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 10 reps | @9.5 |
| 7 | Lateral Raise (Dumbbell) | 3 | 10 reps | @9 |
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Curl | 3 | 8 reps | @9.5 |
| 2 | Bicep Curl (Dumbbell) | 3 | 7 reps | @9.5 |
| 3 | Barbell Row | 3 | 8 reps | @9.5 |
| 4 | Lat Pulldown (Close Grip) | 3 | 8 reps | @9.5 |
| 5 | Lat Pulldown (Neutral Grip) | 3 | 8 reps | @9.5 |
| 6 | Single Arm Iso Row | 3 | 10 reps | @9.5 |
| 7 | Deadlift (Barbell) | 1 | 3 reps | @7 |
| 1 | 3 reps | @8 | ||
| 1 | 3 reps | @9.5 | ||
| 1 | 1 rep | @10 | ||
| 1 | 5 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | @8 |
| 2 | Leg Extension | 3 | 8 reps | @10 |
| 3 | Seated Hamstring Curl | 3 | 8 reps | @8.5 |
| 4 | Hip Abductor (Machine) | 3 | 10 reps | @7.5 |
| 5 | Standing Calf Raise | 3 | 10 reps | @9.5 |
| 6 | Leg Press (45 Degrees) | 3 | 8 reps | @9.5 |
| 7 | Wall Sit | 3 | 1 rep | @9.5 |
| 8 | Plank | 3 | 1.5 min | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 3 | 8 reps | @9.5 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @9.5 |
| 3 | Shrug (Dumbbell) | 3 | 10 reps | @8.5 |
| 4 | Barbell Row | 3 | 8 reps | @9.5 |
| 5 | Lat Pulldown (Close Grip) | 3 | 7 reps | @9.5 |
| 6 | Lat Pulldown (Neutral Grip) | 3 | 7 reps | @9.5 |
| 7 | Single Arm Iso Row | 3 | 10 reps | @9.5 |
| 8 | Bench Press (Barbell) | 3 | 5 reps | @9.5 |
| Superset | ||||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Curl | 3 | 7 reps | @9.5 |
| 2 | Bicep Curl (Dumbbell) | 3 | 7 reps | @9.5 |
| 3 | Lateral Raise (Dumbbell) | 3 | 10 reps | @9.5 |
| 4 | Wrist Curls | 3 | 12 reps | @9.5 |
| 5 | Standing Calf Raise | 3 | 10 reps | @9.5 |
| 6 | Leg Extension | 3 | 7 reps | @9.5 |
| 7 | Leg Curl | 3 | 7 reps | @9 |
| 8 | Shoulder Press (Machine) | 3 | 8 reps | @9.5 |
| 9 | Leg Press (45 Degrees) | 3 | 8 reps | @9.5 |
| 10 | Seated Dip (Machine) | 3 | 8 reps | @9.5 |
| 11 | Tricep Pushdown (Cable) | 3 | 8 reps | @9.5 |
| 12 | Tricep Rope Push Down (Cable) | 3 | 8 reps | @9.5 |
| 13 | One Arm Lateral Raise (Cable) | 3 | 6 reps | @9.5 |
Common questions
Yes, 5day workout (weekday) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 120 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.
5day workout (weekday) 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5day workout (weekday) 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
