5 Day Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5–10 reps | @5 |
| 1 | 5–10 reps | @6 | ||
| 3 | 5–10 reps | @9 | ||
| 2 | Pec Deck (Machine) | 3 | 8–12 reps | @9 |
| 3 | Rear Delt Fly (Machine) | 3 | 8–12 reps | @9 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 5–10 reps | @9 |
| 5 | French Press | 3 | 8–12 reps | @9 |
| 6 | Decline Chest Press | 3 | 8–12 reps | @9 |
| 7 | Decline Crunch (Weighted) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5–10 reps | @5 |
| 1 | 5–10 reps | @6 | ||
| 3 | 4–6 reps | @9 | ||
| 2 | Lat Pulldown (Close Grip) | 3 | 12–15 reps | @9 |
| 3 | Single Arm Row (Dumbbell) | 4 | 8–12 reps | @9 |
| 4 | Hammer Curl (Dumbbell) | 3 | 8–12 reps | @9 |
| 5 | Standing Pullover (Cable) | 3 | 8–12 reps | @9 |
| 6 | 21s (EZ Bar) | 2 | 21 reps | @9 |
| 7 | Wood Chop | 4 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 12–15 reps | @9 |
| 2 | Leg Curl | 3 | 12–15 reps | @9 |
| 3 | Hip Abductor (Machine) | 3 | 12–15 reps | @9 |
| 4 | Hip Adductor (Machine) | 3 | 12–15 reps | @9 |
| 5 | Russian Twist (Dumbbell) | 3 | 16–24 reps | @9 |
| 6 | Mountain Climber | 3 | 16–24 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lateral Raise (Machine) | 3 | 12–15 reps | @9 |
| 2 | Shoulder Press (Plate Loaded) | 3 | 5–10 reps | @9 |
| 3 | Rear Delt Fly (Cable) | 3 | 8–12 reps | @9 |
| 4 | One Arm Lateral Raise (Cable) | 4 | 8–12 reps | @9 |
| 5 | Face Pull | 3 | 8–12 reps | @9 |
| 6 | Front Raise (Cable) | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 1 | 5–10 reps | @5 |
| 1 | 5–10 reps | @6 | ||
| 3 | 5–10 reps | @9 | ||
| Superset | ||||
| 2A | Pull-Up (Assisted) | 3 | 5–10 reps | @9 |
| 2B | Dip (Assisted) | 3 | 5–10 reps | @9 |
| 3 | Hack Squat | 1 | AMRAP | @10 |
| 4 | Leg Raise (Captain's Chair) | 3 | AMRAP | @9 |
| 5 | Bicep Curl (Machine) | 3 | 8–12 reps | @9 |
| 6 | Triceps Kickback (cable) | 4 | 8–12 reps | @9 |
Weeks 2–12 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 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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 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 12 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 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
