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BoostcampPNG

5-Day split

by Sam N

Program Description

Muscle growth, symmetry, and strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle, Women's
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 23, 2026 02:59
  • Last Edited
    Mar 23, 2026 03:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Chest
11.1%
Front Delts
11.1%
Biceps
9.5%
Glutes
8.7%
Hamstrings
8.7%
Quadriceps
7.9%
Upper Back
7.9%
Lats
6.3%
Middle Delts
4.8%
Lower Back
3.2%
Forearms
3.2%
Abs
2.4%
Rear Delts
1.6%
Abductors
0.8%
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hamstring Curl
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hamstring Curl
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hamstring Curl
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hamstring Curl
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hamstring Curl
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Hamstring Curl
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Single Arm Iso Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Single Arm Iso Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Single Arm Iso Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Single Arm Iso Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Single Arm Iso Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Single Arm Iso Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Week 1
1 / 6 Weeks
Day 3
1
Hip Thrust (Machine)
3 Sets
8 Reps
@9
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
4
Leg Extension
3 Sets
12-15 Reps
@9
5
Hamstring Curl
3 Sets
12-15 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Chest Fly (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Bicep Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Hammer Curl (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Chin-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Single Arm Iso Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Seated Dip (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Cable Crossover
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Preacher Curl (EZ Bar)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10