M-F 5 Day Body Part Split
The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys an old-school split.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 6 reps |
| 2 | Lat Pulldown | 4 | 8–12 reps |
| 3 | Single Arm Row (Dumbbell) | 4 | 8–12 reps |
| 4 | Seated Row (Machine) | 4 | 10 reps |
| 5 | Single Arm Iso Row | 3 | 12 reps |
| 6 | Straight Arm Pulldown | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 6 reps |
| 2 | Decline Bench Press (Barbell) | 4 | 8–12 reps |
| 3 | Chest Press (Machine) | 3 | 6–12 reps |
| 4 | Chest Fly (Cable) | 3 | 12–15 reps |
| 5 | Push Up | 3 | 0 reps |
| 6 | Cable Crunch | 3 | 15 reps |
| 7 | Hanging Leg Raise | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 6 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 8–12 reps |
| 3 | Leg Press | 3 | 10–15 reps |
| 4 | Leg Curl | 3 | 12–15 reps |
| 5 | Walking Lunge (Dumbbell) | 3 | 30 reps |
| 6 | Calf Raise (Smith Machine) | 4 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Military Press (Barbell) | 4 | 6 reps |
| 2 | Lateral Raise (Dumbbell) | 4 | 8–12 reps |
| 3 | Rear Delt Fly (Cable) | 4 | 8–12 reps |
| 4 | Shoulder Press (Machine) | 3 | 6–10 reps |
| 5 | Shrug (Barbell) | 4 | 15 reps |
| 6 | Decline Sit Up (Weighted) | 3 | 15 reps |
| 7 | Cable Crunch | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (EZ Bar) | 4 | 8–12 reps |
| 2 | Skullcrusher (EZ Bar) | 4 | 8–12 reps |
| 3 | Spider Curl | 4 | 8–12 reps |
| 4 | Dip (Weighted) | 4 | 8–12 reps |
| 5 | Hammer Curl (Cable) | 4 | 8–12 reps |
| 6 | Overhead Tricep Extension (Cable) | 4 | 8–12 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, M-F 5 Day Body Part 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 10 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 60 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.
M-F 5 Day Body Part 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
M-F 5 Day Body Part 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
