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 20, 2024 03:27

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Chest

11.4%

Triceps

9.4%

Abs

9.4%

Front Delts

8.5%

Biceps

8.4%

Hamstrings

8.3%

Quadriceps

7.6%

Upper Back

6.1%

Glutes

5.8%

Middle Delts

5.4%

Lats

5.3%

Calves

4.8%

Rear Delts

2.5%

Other

2.4%

Lower Back

1.8%

Forearms

1.6%

Adductors

1.4%

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4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Run

1

30 mins

-

Day 2

1

Walk

1

30 mins

-

2

Stretching

1

5 mins

-

Day 3

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

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

1

Squat (Barbell)

3

8 reps

-

2

Romanian Deadlift (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 (Weighted)

3

12 reps

-

Day 6

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

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

-

Day 1

1

Run

1 Set

30 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 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

-

Day 2

1

Walk

1 Set

30 mins

-

2

Stretching

1 Set

5 mins

-

Day 5

1

Squat (Barbell)

3 Sets

8 Reps

-

2

Romanian Deadlift (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 (Weighted)

3 Sets

12 Reps

-