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5day workout (weekday)

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103 athletes joined

Program Description

help people workout during weekdays if their weekends are busy or only have 5 days a week

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerlifting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Jan 08, 2024 12:01
  • Last Edited
    Jun 18, 2025 08:10

Summary

Unlock your potential with this dynamic 5-day workout program designed for the weekdays! Over the course of one week, you’ll engage in a variety of exercises targeting major muscle groups, including chest, arms, and shoulders, using a mix of machines, cables, and free weights. Each session is crafted to maximize intensity and promote strength gains, ensuring you stay motivated and challenged. Perfect for those ready to elevate their fitness game, this plan requires access to a full gym for optimal results. Get ready to transform your routine and achieve your goals!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
7 reps
RPE 9.5
2
Bench Press (Barbell)
1
2
1
7 reps
5 reps
7 reps
RPE 8
RPE 10
RPE 6.5
3
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 9.5
RPE 10
RPE 6.5
4
Tricep Extension (Cable)
1
2
1
7 reps
7 reps
6 reps
RPE 9.5
RPE 10
RPE 9.5
5
Shoulder Press (Machine)
3
7 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
3
7 reps
RPE 9.5
3
Barbell Row
3
8 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 9.5
5
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9.5
6
Single Arm Iso Row
3
10 reps
RPE 9.5
7
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
1 reps
5 reps
RPE 7
RPE 8
RPE 9.5
RPE 10
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 10
3
Seated Hamstring Curl
3
8 reps
RPE 8.5
4
Hip Abductor (Machine)
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 9.5
6
Leg Press (45 Degrees)
3
8 reps
RPE 9.5
7
Wall Sit
3
1 reps
RPE 9.5
8
Plank
3
1.5 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Shrug (Dumbbell)
3
10 reps
RPE 8.5
4
Barbell Row
3
8 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
7 reps
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
7 reps
RPE 9.5
7
Single Arm Iso Row
3
10 reps
RPE 9.5
8
Bench Press (Barbell)
3
5 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
7 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
3
7 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
4
Wrist Curls
3
12 reps
RPE 9.5
5
Standing Calf Raise
3
10 reps
RPE 9.5
6
Leg Extension
3
7 reps
RPE 9.5
7
Leg Curl
3
7 reps
RPE 9
8
Shoulder Press (Machine)
3
8 reps
RPE 9.5
9
Leg Press (45 Degrees)
3
8 reps
RPE 9.5
10
Seated Dip (Machine)
3
8 reps
RPE 9.5
11
Tricep Pushdown (Cable)
3
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9.5
13
One Arm Lateral Raise (Cable)
3
6 reps
RPE 9.5
Week 1
1 / 1 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
7 Reps
@9.5
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
7 Reps
5 Reps
7 Reps
@8
@10
@6.5
3
Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@9.5
@10
@6.5
4
Tricep Extension (Cable)
1 Set
2 Sets
1 Set
7 Reps
7 Reps
6 Reps
@9.5
@10
@9.5
5
Shoulder Press (Machine)
3 Sets
7 Reps
@9.5
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@8.5
@8
Day 2
1
Hammer Curl
3 Sets
8 Reps
@9.5
2
Bicep Curl (Dumbbell)
3 Sets
7 Reps
@9.5
3
Barbell Row
3 Sets
8 Reps
@9.5
4
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@9.5
5
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
@9.5
6
Single Arm Iso Row
3 Sets
10 Reps
@9.5
7
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
1 Reps
5 Reps
@7
@8
@9.5
@10
@6.5
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@10
3
Seated Hamstring Curl
3 Sets
8 Reps
@8.5
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7.5
5
Standing Calf Raise
3 Sets
10 Reps
@9.5
6
Leg Press (45 Degrees)
3 Sets
8 Reps
@9.5
7
Wall Sit
3 Sets
1 Reps
@9.5
8
Plank
3 Sets
1.5 mins
@9.5
Day 4
1
Chest Fly (Machine)
3 Sets
8 Reps
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9.5
3
Shrug (Dumbbell)
3 Sets
10 Reps
@8.5
4
Barbell Row
3 Sets
8 Reps
@9.5
5
Lat Pulldown (Close Grip)
3 Sets
7 Reps
@9.5
6
Lat Pulldown (Neutral Grip)
3 Sets
7 Reps
@9.5
7
Single Arm Iso Row
3 Sets
10 Reps
@9.5
8
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
Day 5
1
Hammer Curl
3 Sets
7 Reps
@9.5
2
Bicep Curl (Dumbbell)
3 Sets
7 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9.5
4
Wrist Curls
3 Sets
12 Reps
@9.5
5
Standing Calf Raise
3 Sets
10 Reps
@9.5
6
Leg Extension
3 Sets
7 Reps
@9.5
7
Leg Curl
3 Sets
7 Reps
@9
8
Shoulder Press (Machine)
3 Sets
8 Reps
@9.5
9
Leg Press (45 Degrees)
3 Sets
8 Reps
@9.5
10
Seated Dip (Machine)
3 Sets
8 Reps
@9.5
11
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9.5
12
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@9.5
13
One Arm Lateral Raise (Cable)
3 Sets
6 Reps
@9.5