Beyond Intermediate - Medium Volume | 5 Day Split
Refuse to stay intermediate!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 1 | 8–10 reps |
| 1 | 8–10 reps | ||
| 1 | 8–10 reps | ||
| 2 | Romanian Deadlift (Trap Bar) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 3 | Leg Extension | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 4 | Straight Leg Calf Raise | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 5 | Abs Crunch (Machine) | 1 | 12–20 reps |
| 1 | 12–20 reps | ||
| 1 | 12–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 2 | Chest Supported Row (Machine) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 3 | Fly Press (Dumbbell) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 4 | Lat Pulldown | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 5 | Face Pull | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 2 | Bicep Curl (Barbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 3 | Skull Crusher (Barbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 4 | Bicep Curl (Machine) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 5 | Tricep Pushdown (Cable) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 6 | Lateral Raise (Dumbbell) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 2 | Leg Press | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 3 | Leg Curl | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 4 | Lying Leg Raise | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 5 | Neck Curl | 1 | 10–20 reps |
| 1 | 10–20 reps | ||
| 1 | 10–20 reps | ||
| 6 | Neck Extension | 1 | 10–20 reps |
| 1 | 10–20 reps | ||
| 1 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shrug (Smith Machine) | 1 | 10–20 reps |
| 1 | 10–20 reps | ||
| 1 | 10–20 reps | ||
| 2 | Pull-Up (Neutral Grip, Weighted) | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 3 | Bench Press (Close Grip) | 1 | 8–10 reps |
| 1 | 8–10 reps | ||
| 1 | 8–10 reps | ||
| 4 | Seated Row (Cable) | 1 | 8–10 reps |
| 1 | 8–10 reps | ||
| 1 | 8–10 reps | ||
| 5 | Chest Fly (Machine) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 6 | Rear Delt Fly (Machine) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps |
Common questions
Yes, Beyond Intermediate - Medium Volume | 5 Day Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 70 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.
Beyond Intermediate - Medium Volume | 5 Day Split 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Beyond Intermediate - Medium Volume | 5 Day Split 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
