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HermanssonHealth 5-day split

by Svante Hermansson
5 athletes joined

Program Description

The primary goal is to increase muscle size through hypertrophy.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jul 16, 2024 11:17
  • Last Edited
    Sep 07, 2024 10:53
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
2
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Incline Chest Fly (Dumbbell)
3
12 reps
4
Skull Crusher
3
10 reps
5
Tricep Pushdown
3
12 reps
6
Lateral Raise (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Lat Pulldown
4
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
10 reps
5
Hammer Curl
3
10 reps
6
Bicep Curl (Barbell)
3
10 reps
7
Reverse Pec Deck
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
12 reps
5
Standing Calf Raise
4
12 reps
6
Lying Leg Raise
3
15 reps
7
Decline Crunch
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
2
Bench Press (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Bicep Curl (Barbell)
4
10 reps
5
Bench Press (Close Grip)
3
8 reps
6
Lateral Raise (Dumbbell)
3
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
12 reps
5
Machine Calf Raise
4
12 reps
6
Lying Leg Raise
3
15 reps
7
Decline Crunch
3
15 reps
Week 1
1 / 1 Weeks
Day 1
1
Run
1 Set
30 mins
Day 2
1
Walk
1 Set
30 mins
2
Stretching
1 Set
10 mins
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
10 Reps
5
Tricep Pushdown
3 Sets
12 Reps
6
Lateral Raise (Cable)
3 Sets
12 Reps
Day 4
1
Run
1 Set
30 mins
2
Lat Pulldown
4 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
10 Reps
7
Reverse Pec Deck
3 Sets
10 Reps
Day 5
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Hip Thrust (Barbell)
3 Sets
10 Reps
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Standing Calf Raise
4 Sets
12 Reps
6
Lying Leg Raise
3 Sets
15 Reps
7
Decline Crunch
3 Sets
15 Reps
Day 6
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Bench Press (Dumbbell)
3 Sets
10 Reps
3
Cable Crossover
3 Sets
10 Reps
4
Bicep Curl (Barbell)
4 Sets
10 Reps
5
Bench Press (Close Grip)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 7
1
Squat (Smith Machine)
3 Sets
8 Reps
2
Hip Thrust (Barbell)
3 Sets
10 Reps
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Machine Calf Raise
4 Sets
12 Reps
6
Lying Leg Raise
3 Sets
15 Reps
7
Decline Crunch
3 Sets
15 Reps