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5 Day Program - v2

by Edvinas Gineikis

Program Description

Increase size providing a variety of different exercises.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 18, 2025 10:06
  • Last Edited
    Aug 19, 2025 06:01

Summary

Unlock your strength potential with the 5 Day Program - v2, a comprehensive 5-week training plan designed for dedicated lifters. This program features five days of targeted workouts each week, focusing on both upper and lower body exercises, including barbell, machine, and bodyweight movements. Expect to build muscle and enhance your overall fitness with a mix of compound lifts and isolation exercises, all while utilizing a full gym setup. Get ready to challenge yourself and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Front Delts
9.5%
Lats
8.8%
Triceps
8.4%
Chest
8.2%
Middle Delts
8%
Hamstrings
8%
Biceps
7.8%
Quadriceps
7.5%
Glutes
6.5%
Rear Delts
4.8%
Calves
3.3%
Lower Back
2.7%
Abs
2.3%
Forearms
0.9%
Adductors
0.4%
Abductors
0.3%
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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
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Bodyweight)
3
6-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pendlay Row
3
8-10 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Bodyweight)
3
6-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pendlay Row
3
8-10 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Chin-Up (Bodyweight)
2
6-8 reps
-
3
Decline Bench Press (Dumbbell)
2
8-10 reps
-
4
Pendlay Row
2
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Reverse Pec Deck
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Hamstring Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5A
Incline Curl (Dumbbell)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Press (45 Degrees)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Hamstring Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5A
Incline Curl (Dumbbell)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Press (45 Degrees)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Walking Lunge (Dumbbell)
2
10-12 reps
-
4
Leg Press (45 Degrees)
2
12-15 reps
-
5
Bicep Curl (Barbell)
2
10-12 reps
-
6
Skull Crusher (Barbell)
2
10-12 reps
-
7
Seated Calf Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Overhead Press (Machine)
3
8-10 reps
-
4
Single Arm Row (Cable)
3
10-12 reps
-
5A
Upright Row (Dumbbell)
3
12-15 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Machine)
2
12-15 reps
-
6
Upright Row (Cable)
2
12-15 reps
-
7
Face Pull
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Overhead Press (Machine)
3
8-10 reps
-
4
Single Arm Row (Cable)
3
10-12 reps
-
5A
Upright Row (Dumbbell)
3
12-15 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Machine)
2
12-15 reps
-
6
Upright Row (Cable)
2
12-15 reps
-
7
Face Pull
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
3
Overhead Press (Dumbbell)
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Lateral Raise (Machine)
2
6-15 reps
-
6
Upright Row (Cable)
2
6-15 reps
-
7
Face Pull
2
6-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Seated Hamstring Curl
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Hammer Curl (Cable)
3
12-15 reps
-
4B
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
2
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
8-10 reps
-
4A
Preacher Curl (Barbell)
3
10-12 reps
-
4B
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Concentration Curl
2
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Seated Hamstring Curl
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Hammer Curl (Cable)
3
12-15 reps
-
4B
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
2
12-15 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
8-10 reps
-
4A
Preacher Curl (Barbell)
3
10-12 reps
-
4B
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Concentration Curl
2
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-8 reps
-
2
Split Squat Front Foot Elevated (Smith Machine)
2
8-10 reps
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Concentration Curl
2
6-15 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
-
2
Chest Supported Row (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Smith Machine)
3
8-10 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Rear Delt Fly (Cable)
3
12-15 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
-
2
Chest Supported Row (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Smith Machine)
3
8-10 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Rear Delt Fly (Cable)
3
12-15 reps
-
6
Lateral Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
12-15 reps
-
2
Chest Supported Row (Dumbbell)
2
12-15 reps
-
3
Incline Bench Press (Smith Machine)
2
8-10 reps
-
4
Lat Pulldown (Close Grip)
2
10-12 reps
-
5
Rear Delt Fly (Cable)
2
12-15 reps
-
6
Lateral Raise (Machine)
2
12-15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
-
3
Chest Press (Machine)
3 Sets
8-10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Face Pull
2 Sets
12-15 Reps
-
Day 2
1
Front Squat (Barbell)
3 Sets
6-8 Reps
-
2
Hamstring Curl
3 Sets
10-12 Reps
-
3
Bulgarian Split Squat (Barbell)
3 Sets
8-10 Reps
-
4
Leg Press (45 Degrees)
3 Sets
10-12 Reps
-
5A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
5B
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
6
Standing Calf Raise
3 Sets
12-15 Reps
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
-
3
Overhead Press (Machine)
3 Sets
8-10 Reps
-
4
Single Arm Row (Cable)
3 Sets
10-12 Reps
-
5A
Upright Row (Dumbbell)
3 Sets
12-15 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Face Pull
2 Sets
12-15 Reps
-
Day 4
1
Trap Bar Deadlift
3 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3A
Seated Hamstring Curl
3 Sets
12-15 Reps
-
3B
Leg Extension
3 Sets
12-15 Reps
-
4A
Hammer Curl (Cable)
3 Sets
12-15 Reps
-
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
-
6
Calf Raise (Machine)
3 Sets
15-20 Reps
-
Day 5
1
Chest Fly (Machine)
3 Sets
12-15 Reps
-
2
Seated Row (Cable)
3 Sets
12-15 Reps
-
3
Incline Chest Press (Machine)
3 Sets
8-10 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
6
Lateral Raise (Machine)
3 Sets
12-15 Reps
-