BEST 5-DAY WORKOUT SPLIT
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 8–10 reps | @7 |
| 2 | Bench Press (Barbell) | 3 | 8–10 reps | @7 |
| 3 | Chest Fly (Cable) | 3 | 8–10 reps | @7 |
| 4 | Shoulder Press (Machine) | 3 | 12–15 reps | @7 |
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @7 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 10–12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 8–12 reps | @7 |
| 2 | Seated Row (Cable) | 3 | 12–15 reps | @7 |
| 3 | Bent Over Row (Barbell) | 3 | 6–8 reps | @7 |
| 4 | Standing Pullover (Cable) | 2 | 8–12 reps | @7 |
| 5 | Reverse Pec Deck | 3 | 8–10 reps | @7 |
| 6 | Incline Curl (Dumbbell) | 3 | 10–12 reps | @7 |
| 7 | Dead Hang | 1 | 1–5 min | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @7 |
| 2 | Hack Squat | 3 | 8–10 reps | @7 |
| 3 | Leg Extension | 3 | 8–12 reps | @7 |
| 4 | Leg Curl | 3 | 8–12 reps | @7 |
| 5 | Calf Raise (Leg Press) | 3 | 8–12 reps | @7 |
| 6 | Cable Crunch | 2 | 8–12 reps | @7 |
| 7 | Lying Leg Raise | 2 | 8–12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 8–10 reps | @7 |
| 2 | Bench Press (Barbell) | 3 | 8–10 reps | @7 |
| 3 | T-Bar Row | 3 | 8–10 reps | @7 |
| 4 | One Arm Bent Over Row | 3 | 8–10 reps | @7 |
| 5 | Lateral Raise (Dumbbell) | 3 | 8–10 reps | @7 |
| 6 | Hammer Curl (Dumbbell) | 3 | 8–12 reps | @7 |
| 7 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @7 |
| 8 | Dead Hang | 1 | 1–5 min | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @7 |
| 2 | Leg Press | 3 | 8–10 reps | @7 |
| 3 | Leg Curl | 3 | 8–12 reps | @7 |
| 4 | Leg Extension | 3 | 8–12 reps | @7 |
| 5 | Calf Raise (Machine) | 3 | 8–12 reps | @7 |
| 6 | Cable Crunch | 2 | 8–12 reps | @7 |
| 7 | Lying Leg Raise | 2 | 8–12 reps | @7 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, BEST 5-DAY WORKOUT SPLIT is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 120 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.
BEST 5-DAY WORKOUT SPLIT 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
BEST 5-DAY WORKOUT SPLIT 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.
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