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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 18, 2025 10:55
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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
-