5 Day Program - v2
5 Week Block Using Focusing on muscle size and workouts being fun
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 5A | Upright Row (Dumbbell) | 3 | 12–15 reps |
| 5B | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 6 | Face Pull | 2 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Trap Bar Deadlift | 3 | 4–6 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| Superset | |||
| 3A | Seated Hamstring Curl | 3 | 12–15 reps |
| 3B | Leg Extension | 3 | 12–15 reps |
| Superset | |||
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5 Day Program - v2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
5 Day Program - v2 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 Day Program - v2 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
