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by PBNW
2 athletes joined

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 03:37
  • Last Edited
    Jun 18, 2025 09:58

Summary

Ignite your fitness journey with this dynamic 5-week program designed to build strength and sculpt your physique! Committing just 4 days a week, you'll tackle a variety of exercises including barbell bench presses, machine chest flies, and compound leg movements like squats and leg presses. Each workout is crafted to challenge your muscles and enhance your performance, ensuring steady progress and results. Get ready to push your limits and transform your body with a structured plan that keeps you motivated and engaged!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Upper Back
12.1%
Quadriceps
9.7%
Front Delts
9.3%
Biceps
8.9%
Middle Delts
8.1%
Chest
7.3%
Lats
6.9%
Hamstrings
6.5%
Abs
5.6%
Glutes
5.2%
Rear Delts
4%
Lower Back
1.6%
Adductors
0.8%
Forearms
0.8%
Abductors
0.4%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Concentration Curl
4
10 reps
-
7
Hammer Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Concentration Curl
4
10 reps
-
7
Hammer Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Concentration Curl
4
10 reps
-
7
Hammer Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Concentration Curl
4
10 reps
-
7
Hammer Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Dip (Bodyweight)
4
5 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Concentration Curl
4
10 reps
-
7
Hammer Curl
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
4
10 reps
-
6
V-Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
4
10 reps
-
6
V-Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
4
10 reps
-
6
V-Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
4
10 reps
-
6
V-Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Leg Curl
4
10 reps
-
6
V-Up
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Barbell Row
4
10 reps
-
3
Single Arm Iso Row
4
10 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
15 reps
-
8
Overhead Extension (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Barbell Row
4
10 reps
-
3
Single Arm Iso Row
4
10 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
15 reps
-
8
Overhead Extension (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Barbell Row
4
10 reps
-
3
Single Arm Iso Row
4
10 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
15 reps
-
8
Overhead Extension (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Barbell Row
4
10 reps
-
3
Single Arm Iso Row
4
10 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
15 reps
-
8
Overhead Extension (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Barbell Row
4
10 reps
-
3
Single Arm Iso Row
4
10 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Lying Tricep Extension (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
15 reps
-
8
Overhead Extension (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Reverse Pec Deck
4
15 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Upright Row (Barbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
V-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Reverse Pec Deck
4
15 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Upright Row (Barbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
V-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Reverse Pec Deck
4
15 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Upright Row (Barbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
V-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Reverse Pec Deck
4
15 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Upright Row (Barbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
V-Up
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Reverse Pec Deck
4
15 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Upright Row (Barbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
V-Up
4
15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Chest Fly (Machine)
4 Sets
15 Reps
-
2
Bench Press (Barbell)
4 Sets
10 Reps
-
3
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
-
4
Dip (Bodyweight)
4 Sets
5 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
6
Concentration Curl
4 Sets
10 Reps
-
7
Hammer Curl
4 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Hack Squat
4 Sets
10 Reps
-
3
Leg Press
4 Sets
10 Reps
-
4
Leg Extension
4 Sets
10 Reps
-
5
Leg Curl
4 Sets
10 Reps
-
6
V-Up
4 Sets
15 Reps
-
Day 3
1
Pull-Up (Bodyweight)
4 Sets
5 Reps
-
2
Barbell Row
4 Sets
10 Reps
-
3
Single Arm Iso Row
4 Sets
10 Reps
-
4
Seated Row (Machine)
4 Sets
10 Reps
-
5
Deadlift (Barbell)
4 Sets
10 Reps
-
6
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
4 Sets
15 Reps
-
8
Overhead Extension (Dumbbell)
4 Sets
10 Reps
-
Day 4
1
Face Pull
4 Sets
15 Reps
-
2
Reverse Pec Deck
4 Sets
15 Reps
-
3
Overhead Press (Barbell)
4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
5
Upright Row (Barbell)
4 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
7
V-Up
4 Sets
15 Reps
-