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JAM'Z FLEXIBLE 3-5 DAY SPLIT

by jordan M.

Program Description

5 DAYS PER WEEK RUN TEMPLATE AS PROGRAMED 4 DAYS PER WEEK(UPPER BODY 1-LOWER 1/BACK-UPPER BODY 2-LOWER 2) 3 DAYS PER WEEK (UPPER BODY 1 - LOWER 2 - UPPER 2)

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 12, 2025 04:20
  • Last Edited
    Jun 18, 2025 11:36

Summary

Unlock your strength potential with the JAM'Z Flexible 3-5 Day Split, a dynamic 4-week program designed for those ready to elevate their training. This program features a balanced mix of upper and lower body workouts, utilizing supersets to maximize efficiency and muscle engagement. With five training days per week, you'll target all major muscle groups while building endurance and strength. Perfect for lifters of all levels, this versatile plan adapts to your schedule and pushes you toward your fitness goals. Get ready to challenge yourself and see results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
9 reps
75%
1B
T-Bar Row
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
2B
LYING BICEP CURL
4
15-20 reps
RPE 8
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3C
Bench Press (Close Grip)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
7 reps
80%
1B
T-Bar Row
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
2B
LYING BICEP CURL
4
15-20 reps
RPE 8
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3C
Bench Press (Close Grip)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
85%
1B
T-Bar Row
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
2B
LYING BICEP CURL
4
15-20 reps
RPE 8
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3C
Bench Press (Close Grip)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
90%
1B
T-Bar Row
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
2B
LYING BICEP CURL
4
15-20 reps
RPE 8
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3C
Bench Press (Close Grip)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
5
15-20 reps
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
2A
Leg Curl
1
3
20 reps
10 reps
RPE 9
RPE 9
2B
Leg Extension
1
3
20 reps
10 reps
RPE 9
RPE 9
3A
Hack Squat
3
8-12 reps
RPE 9
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Seated Row (Cable)
3
8-12 reps
RPE 9
4B
Kelso Shrug
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
5
15-20 reps
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
2A
Leg Curl
1
3
20 reps
10 reps
RPE 9
RPE 9
2B
Leg Extension
1
3
20 reps
10 reps
RPE 9
RPE 9
3A
Hack Squat
3
8-12 reps
RPE 9
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Seated Row (Cable)
3
8-12 reps
RPE 9
4B
Kelso Shrug
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
5
15-20 reps
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
2A
Leg Curl
1
3
20 reps
10 reps
RPE 9
RPE 9
2B
Leg Extension
1
3
20 reps
10 reps
RPE 9
RPE 9
3A
Hack Squat
3
8-12 reps
RPE 9
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Seated Row (Cable)
3
8-12 reps
RPE 9
4B
Kelso Shrug
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
5
15-20 reps
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
2A
Leg Curl
1
3
20 reps
10 reps
RPE 9
RPE 9
2B
Leg Extension
1
3
20 reps
10 reps
RPE 9
RPE 9
3A
Hack Squat
3
8-12 reps
RPE 9
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Seated Row (Cable)
3
8-12 reps
RPE 9
4B
Kelso Shrug
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
1B
Seated Row (Cable)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3A
Bicep Curl (Machine)
6
15-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
6
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
1B
Seated Row (Cable)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3A
Bicep Curl (Machine)
6
15-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
6
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
1B
Seated Row (Cable)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3A
Bicep Curl (Machine)
6
15-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
6
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
1B
Seated Row (Cable)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3A
Bicep Curl (Machine)
6
15-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
6
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
75%
2
Deadlift (Barbell)
2
9 reps
75%
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
3B
Hip Abductor (Machine)
2
20 reps
RPE 9
3C
Hip Adductor (Machine)
2
20 reps
RPE 9
4A
Leg Press
3
12-15 reps
RPE 9
4B
Calf Raise (Leg Press)
3
20 reps
RPE 9
4C
Calf Raise (Leg Press)
3
20 reps
RPE 9
4D
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
80%
2
Deadlift (Barbell)
2
7 reps
80%
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
3B
Hip Abductor (Machine)
2
20 reps
RPE 9
3C
Hip Adductor (Machine)
2
20 reps
RPE 9
4A
Leg Press
3
12-15 reps
RPE 9
4B
Calf Raise (Leg Press)
3
20 reps
RPE 9
4C
Calf Raise (Leg Press)
3
20 reps
RPE 9
4D
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Deadlift (Barbell)
2
5 reps
85%
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
3B
Hip Abductor (Machine)
2
20 reps
RPE 9
3C
Hip Adductor (Machine)
2
20 reps
RPE 9
4A
Leg Press
3
12-15 reps
RPE 9
4B
Calf Raise (Leg Press)
3
20 reps
RPE 9
4C
Calf Raise (Leg Press)
3
20 reps
RPE 9
4D
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Deadlift (Barbell)
2
3 reps
90%
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
3B
Hip Abductor (Machine)
2
20 reps
RPE 9
3C
Hip Adductor (Machine)
2
20 reps
RPE 9
4A
Leg Press
3
12-15 reps
RPE 9
4B
Calf Raise (Leg Press)
3
20 reps
RPE 9
4C
Calf Raise (Leg Press)
3
20 reps
RPE 9
4D
Calf Raise (Leg Press)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
15-20 reps
8-12 reps
RPE 9
RPE 9
2A
Dip (Bodyweight)
3
AMRAP
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
3B
Chest Fly (Cable)
3
12-15 reps
RPE 9
4A
Hammer Curl (Cable)
4
15-20 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 9
4C
Lateral Raise (Cable)
4
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
15-20 reps
8-12 reps
RPE 9
RPE 9
2A
Dip (Bodyweight)
3
AMRAP
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
3B
Chest Fly (Cable)
3
12-15 reps
RPE 9
4A
Hammer Curl (Cable)
4
15-20 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 9
4C
Lateral Raise (Cable)
4
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
15-20 reps
8-12 reps
RPE 9
RPE 9
2A
Dip (Bodyweight)
3
AMRAP
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
3B
Chest Fly (Cable)
3
12-15 reps
RPE 9
4A
Hammer Curl (Cable)
4
15-20 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 9
4C
Lateral Raise (Cable)
4
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
15-20 reps
8-12 reps
RPE 9
RPE 9
2A
Dip (Bodyweight)
3
AMRAP
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
3B
Chest Fly (Cable)
3
12-15 reps
RPE 9
4A
Hammer Curl (Cable)
4
15-20 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 9
4C
Lateral Raise (Cable)
4
15-20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
9 Reps
75%
1B
T-Bar Row
3 Sets
8-12 Reps
@9
2A
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9
2B
LYING BICEP CURL
4 Sets
15-20 Reps
@8
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
3B
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@9
3C
Bench Press (Close Grip)
3 Sets
AMRAP
@10
Day 2
1A
Standing Calf Raise
5 Sets
15-20 Reps
@9
1B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@9
@9
@9
@9
2A
Leg Curl
1 Set
3 Sets
20 Reps
10 Reps
@9
@9
2B
Leg Extension
1 Set
3 Sets
20 Reps
10 Reps
@9
@9
3A
Hack Squat
3 Sets
8-12 Reps
@9
3B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
4A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4B
Kelso Shrug
3 Sets
AMRAP
@9
Day 3
1A
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15-20 Reps
8-12 Reps
@9
@9
1B
Seated Row (Cable)
1 Set
3 Sets
15-20 Reps
8-12 Reps
@9
@9
2A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
3A
Bicep Curl (Machine)
6 Sets
15-20 Reps
@9
3B
Tricep Pushdown (Cable)
6 Sets
15-20 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
9 Reps
75%
2
Deadlift (Barbell)
2 Sets
9 Reps
75%
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@9
3B
Hip Abductor (Machine)
2 Sets
20 Reps
@9
3C
Hip Adductor (Machine)
2 Sets
20 Reps
@9
4A
Leg Press
3 Sets
12-15 Reps
@9
4B
Calf Raise (Leg Press)
3 Sets
20 Reps
@9
4C
Calf Raise (Leg Press)
3 Sets
20 Reps
@9
4D
Calf Raise (Leg Press)
3 Sets
20 Reps
@9
Day 5
1
Shoulder Press (Machine)
1 Set
2 Sets
15-20 Reps
8-12 Reps
@9
@9
2A
Dip (Bodyweight)
3 Sets
AMRAP
@9
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
3A
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
@9
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
4A
Hammer Curl (Cable)
4 Sets
15-20 Reps
@9
4B
Tricep Rope Push Down (Cable)
4 Sets
15-20 Reps
@9
4C
Lateral Raise (Cable)
4 Sets
15-20 Reps
@9