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O_ bakoban workout plan

by O B.

Program Description

I am training for 2 years but not that regular, I gain alot in 1st year, but I am at the same place from last 1 year, and I hope this will help me inshallah. I know much about workouts now. I know what's best and what is worst. Let's try this, before I upload this i tried my workout plans for 2-3 months now I am much better alhamdulillah. So u all can go for it and have some alot of crazy gains

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 22, 2024 06:05
  • Last Edited
    Jun 18, 2025 12:33

Summary

The O_bakoban workout plan is a comprehensive 5-week program designed for those ready to elevate their training. With five sessions each week, you'll engage in a variety of exercises targeting major muscle groups through supersets and high-intensity movements. This plan incorporates bodyweight, dumbbell, and cable exercises, ensuring a well-rounded approach to building strength and endurance. Get ready to push your limits and transform your physique with a structured routine that emphasizes both power and technique!
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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
1A
Dip (Bodyweight)
1
12 reps
RPE 6.5
1B
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 10
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8.5
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
1
1
18 reps
15 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
RPE 10
5
Overhead Press (Dumbbell)
1
12 reps
RPE 10
6
Push Up
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
1
12 reps
RPE 6.5
1B
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 10
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8.5
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
1
1
18 reps
15 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
RPE 10
5
Overhead Press (Dumbbell)
1
12 reps
RPE 10
6
Push Up
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
1
12 reps
RPE 6.5
1B
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 10
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8.5
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
1
1
18 reps
15 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
RPE 10
5
Overhead Press (Dumbbell)
1
12 reps
RPE 10
6
Push Up
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
1
12 reps
RPE 6.5
1B
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 10
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8.5
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
1
1
18 reps
15 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
RPE 10
5
Overhead Press (Dumbbell)
1
12 reps
RPE 10
6
Push Up
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
1
12 reps
RPE 6.5
1B
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 10
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8.5
RPE 10
3
Chest Fly (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
1
1
18 reps
15 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
RPE 10
5
Overhead Press (Dumbbell)
1
12 reps
RPE 10
6
Push Up
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
12 reps
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
3
Lat Pulldown
1
8 reps
RPE 10
4
Single Arm High Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
1
1
10 reps
6 reps
RPE 9.5
RPE 10
6
Lying Cabel Biceps Curl
2
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
12 reps
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
3
Lat Pulldown
1
8 reps
RPE 10
4
Single Arm High Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
1
1
10 reps
6 reps
RPE 9.5
RPE 10
6
Lying Cabel Biceps Curl
2
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
12 reps
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
3
Lat Pulldown
1
8 reps
RPE 10
4
Single Arm High Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
1
1
10 reps
6 reps
RPE 9.5
RPE 10
6
Lying Cabel Biceps Curl
2
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
12 reps
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
3
Lat Pulldown
1
8 reps
RPE 10
4
Single Arm High Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
1
1
10 reps
6 reps
RPE 9.5
RPE 10
6
Lying Cabel Biceps Curl
2
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
12 reps
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
3
Lat Pulldown
1
8 reps
RPE 10
4
Single Arm High Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
1
1
10 reps
6 reps
RPE 9.5
RPE 10
6
Lying Cabel Biceps Curl
2
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
8
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
2
-
3
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
4
Front Raise
1
1
12 reps
10 reps
RPE 10
RPE 10
5
Lying Rear Lateral Raise
1
1
2
18 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9.5
6
Face Pull
1
1
1
15 reps
15 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Shrug (Barbell)
1
1
1
1
25 reps
15 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
2
-
3
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
4
Front Raise
1
1
12 reps
10 reps
RPE 10
RPE 10
5
Lying Rear Lateral Raise
1
1
2
18 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9.5
6
Face Pull
1
1
1
15 reps
15 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Shrug (Barbell)
1
1
1
1
25 reps
15 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
2
-
3
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
4
Front Raise
1
1
12 reps
10 reps
RPE 10
RPE 10
5
Lying Rear Lateral Raise
1
1
2
18 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9.5
6
Face Pull
1
1
1
15 reps
15 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Shrug (Barbell)
1
1
1
1
25 reps
15 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
2
-
3
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
4
Front Raise
1
1
12 reps
10 reps
RPE 10
RPE 10
5
Lying Rear Lateral Raise
1
1
2
18 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9.5
6
Face Pull
1
1
1
15 reps
15 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Shrug (Barbell)
1
1
1
1
25 reps
15 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
2
-
3
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
4
Front Raise
1
1
12 reps
10 reps
RPE 10
RPE 10
5
Lying Rear Lateral Raise
1
1
2
18 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9.5
6
Face Pull
1
1
1
15 reps
15 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Shrug (Barbell)
1
1
1
1
25 reps
15 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
10 reps
6 reps
RPE 7.5
RPE 8.5
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
1
21 reps
15 reps
12 reps
7 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
21 reps
15 reps
8 reps
RPE 7
RPE 8.5
RPE 10
4
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
5
Straight Leg Calf Raise
1
1
2
25 reps
18 reps
12 reps
RPE 7
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
10 reps
6 reps
RPE 7.5
RPE 8.5
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
1
21 reps
15 reps
12 reps
7 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
21 reps
15 reps
8 reps
RPE 7
RPE 8.5
RPE 10
4
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
5
Straight Leg Calf Raise
1
1
2
25 reps
18 reps
12 reps
RPE 7
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
2
18 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
3
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 9.5
RPE 10
4
Tricep Kickback
1
1
1
18 reps
15 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Wrist Curls
1
1
1
25 reps
18 reps
12 reps
RPE 7.5
RPE 8.5
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
7
Reverse Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
2
18 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
3
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 9.5
RPE 10
4
Tricep Kickback
1
1
1
18 reps
15 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Wrist Curls
1
1
1
25 reps
18 reps
12 reps
RPE 7.5
RPE 8.5
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
7
Reverse Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
Week 1
1 / 5 Weeks
Day 1
1A
Dip (Bodyweight)
1 Set
12 Reps
@6.5
1B
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@10
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@8.5
@10
3
Chest Fly (Cable)
1 Set
1 Set
12 Reps
10 Reps
@10
@10
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
18 Reps
15 Reps
10 Reps
8 Reps
6 Reps
@6.5
@7
@8.5
@10
@10
5
Overhead Press (Dumbbell)
1 Set
12 Reps
@10
6
Push Up
1 Set
7 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
12 Reps
@8.5
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@9.5
@9.5
3
Lat Pulldown
1 Set
8 Reps
@10
4
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@9
5
Single Arm Row (Dumbbell)
1 Set
1 Set
10 Reps
6 Reps
@9.5
@10
6
Lying Cabel Biceps Curl
2 Sets
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@9.5
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
8
Pull-Up (Neutral Grip, Bodyweight)
1 Set
8 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@8
@9
@10
2
Military Press (Barbell)
2 Sets
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@7.5
@8
@10
4
Front Raise
1 Set
1 Set
12 Reps
10 Reps
@10
@10
5
Lying Rear Lateral Raise
1 Set
1 Set
2 Sets
18 Reps
15 Reps
12 Reps
@7
@8
@9.5
6
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
10 Reps
@8.5
@9.5
@10
7
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
10 Reps
10 Reps
@7
@8
@9
@9.5
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
6 Reps
@7.5
@8.5
@10
@10
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
21 Reps
15 Reps
12 Reps
7 Reps
@7
@8.5
@9.5
@10
3
Leg Extension
1 Set
1 Set
1 Set
21 Reps
15 Reps
8 Reps
@7
@8.5
@10
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@10
5
Straight Leg Calf Raise
1 Set
1 Set
2 Sets
25 Reps
18 Reps
12 Reps
@7
@9
@10
6
Calf Raise (Leg Press)
1 Set
1 Set
10 Reps
12 Reps
@10
@10
Day 5
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
12 Reps
@6
@8
@9.5
@10
2
Single Arm Tricep Extension (Cable)
1 Set
1 Set
2 Sets
18 Reps
15 Reps
12 Reps
@7
@8
@10
3
Seated Dumbbell Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@9.5
@10
4
Tricep Kickback
1 Set
1 Set
1 Set
18 Reps
15 Reps
10 Reps
@8
@9
@10
5
Wrist Curls
1 Set
1 Set
1 Set
25 Reps
18 Reps
12 Reps
@7.5
@8.5
@10
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@6
@8
@9
7
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10