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5 day Hypertrophy

by Michael J.

Program Description

Top Set/ Back off Set 5 days a week

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jun 11, 2025 12:40
  • Last Edited
    Jun 11, 2025 01:05
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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
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-10 reps
10-15 reps
-
-
2
Chest Fly (Cable)
1
1
8-12 reps
12-15 reps
-
-
3
Shoulder Press (Machine)
1
1
6-10 reps
10-15 reps
-
-
4
Lateral Raise (Dumbbell)
1
15-20 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
6-10 reps
10-15 reps
-
-
2
Seal Row
1
1
6-10 reps
10-12 reps
-
-
3
Face Pull
1
1
10-15 reps
15-20 reps
-
-
4
Preacher Curl (Barbell)
1
1
8-12 reps
12-15 reps
-
-
5
Hammer Curl (Dumbbell)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
10-12 reps
12-20 reps
-
-
2
Leg Extension
1
1
10-15 reps
15-20 reps
-
-
3
Belt Squat
1
1
6-10 reps
10-15 reps
-
-
4
Lying Leg Curl
1
1
8-12 reps
12-15 reps
-
-
5
Stiff Leg Deadlift
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
10-15 reps
-
-
2
T-Bar Row
1
1
6-10 reps
10-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
10-12 reps
-
-
4A
Preacher Curl (Barbell)
1
12-15 reps
-
4B
Overhead Extension (Dumbbell)
1
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
10-12 reps
12-20 reps
-
-
2
Lying Leg Curl
1
1
10-15 reps
15-20 reps
-
-
3
Back Extension (Weighted)
1
1
6-10 reps
10-12 reps
-
-
4
Leg Extension
1
1
10-15 reps
15-20 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
10-15 Reps
-
-
2
Chest Fly (Cable)
1 Set
1 Set
8-12 Reps
12-15 Reps
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
6-10 Reps
10-15 Reps
-
-
4
Lateral Raise (Dumbbell)
1 Set
15-20 Reps
-
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
12-15 Reps
-
-
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
6-10 Reps
10-15 Reps
-
-
2
Seal Row
1 Set
1 Set
6-10 Reps
10-12 Reps
-
-
3
Face Pull
1 Set
1 Set
10-15 Reps
15-20 Reps
-
-
4
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
12-15 Reps
-
-
5
Hammer Curl (Dumbbell)
1 Set
12-15 Reps
-
Day 3
1
Standing Calf Raise
1 Set
1 Set
10-12 Reps
12-20 Reps
-
-
2
Leg Extension
1 Set
1 Set
10-15 Reps
15-20 Reps
-
-
3
Belt Squat
1 Set
1 Set
6-10 Reps
10-15 Reps
-
-
4
Lying Leg Curl
1 Set
1 Set
8-12 Reps
12-15 Reps
-
-
5
Stiff Leg Deadlift
1 Set
6-10 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
10-15 Reps
-
-
2
T-Bar Row
1 Set
1 Set
6-10 Reps
10-12 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
10-12 Reps
-
-
4A
Preacher Curl (Barbell)
1 Set
12-15 Reps
-
4B
Overhead Extension (Dumbbell)
1 Set
12-15 Reps
-
Day 5
1
Standing Calf Raise
1 Set
1 Set
10-12 Reps
12-20 Reps
-
-
2
Lying Leg Curl
1 Set
1 Set
10-15 Reps
15-20 Reps
-
-
3
Back Extension (Weighted)
1 Set
1 Set
6-10 Reps
10-12 Reps
-
-
4
Leg Extension
1 Set
1 Set
10-15 Reps
15-20 Reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
-