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Hybrid Mass & Strength: Push/Pull/Legs 5-Day

by Robert A.

Program Description

This 5-day intermediate program is designed to build lean muscle and increase maximal strength in the squat, bench press, and deadlift. It combines percentage-based strength training with evidence-based hypertrophy volume, structured across a push/pull/legs split. Each muscle group is trained 2x per week with optimal volume for growth and recovery. Ideal for lifters who want to progress in both size and strength without overhead pressing. The program substitutes vertical pressing with joint-friendly horizontal push and pull movements, making it perfect for those with shoulder limitations. What to Expect: • Compound lifts programmed by percentage (squat, bench, deadlift) • 10–20 sets per muscle group per week based on current hypertrophy research • Push/pull/legs structure with full gym access • No overhead pressing — shoulder-friendly design • Progression and deload built in every 6 weeks Recommended For: Intermediate lifters with 5 days/week to train, looking to build mass and strength while training smart around shoulder issues.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 18, 2025 10:54
  • Last Edited
    May 19, 2025 12:23
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Leg Press
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Leg Press
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Leg Press
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Leg Press
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Leg Press
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Plank
3
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Plank
3
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Plank
3
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Plank
3
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Plank
3
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Wood Chop
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Wood Chop
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Wood Chop
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Wood Chop
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 6.5
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 6.5
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 6.5
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 6.5
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 6.5
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
85%
3
T-Bar Row
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Decline Crunch
1
2
15 reps
15 reps
RPE 8
RPE 8.5
7
Farmer's Walk (Weighted)
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
85%
3
T-Bar Row
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Decline Crunch
1
2
15 reps
15 reps
RPE 8
RPE 8.5
7
Farmer's Walk (Weighted)
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
85%
3
T-Bar Row
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Decline Crunch
1
2
15 reps
15 reps
RPE 8
RPE 8.5
7
Farmer's Walk (Weighted)
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
85%
3
T-Bar Row
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Decline Crunch
1
2
15 reps
15 reps
RPE 8
RPE 8.5
7
Farmer's Walk (Weighted)
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
85%
3
T-Bar Row
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Decline Crunch
1
2
15 reps
15 reps
RPE 8
RPE 8.5
7
Farmer's Walk (Weighted)
2
10 reps
RPE 9.5
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Leg Press
3 Sets
12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Hamstring Curl
3 Sets
15 Reps
@8
5
Standing Calf Raise
4 Sets
15 Reps
@8
6
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8
6
Plank
3 Sets
60 mins
@8
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
85%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Seated Hamstring Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
3 Sets
15 Reps
@8
6
Wood Chop
3 Sets
15 Reps
@8
Day 4
1
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@8
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
4
Reverse Pec Deck
3 Sets
15 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@6.5
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 5
1
Squat (Paused)
3 Sets
3 Reps
85%
2
Bench Press (Paused)
3 Sets
3 Reps
85%
3
T-Bar Row
3 Sets
10 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
15 Reps
@8
6
Decline Crunch
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
7
Farmer's Walk (Weighted)
2 Sets
10 Reps
@9.5