Full body 5 days PW
Transform your physique in just 5 weeks with this advanced full-body program—commit to 5 days a week and unleash your strength potential!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Machine) | 3 | 0 reps |
| Superset | |||
| 2A | Chest excercise | 3 | 0 reps |
| 2B | Horizontal pull | 3 | 0 reps |
| Superset | |||
| 3A | Vertical press | 3 | 0 reps |
| 3B | Vertical pull | 3 | 0 reps |
| Superset | |||
| 4A | Bicep exercise | 3 | 0 reps |
| 4B | Another tricep exercise | 3 | 0 reps |
| Superset | |||
| 5A | Biceps brachialis excercise | 3 | 0 reps |
| 5B | Triceps excercise | 3 | 0 reps |
| Superset | |||
| 6A | Quad exercise | 3 | 0 reps |
| 6B | Poserior chain exercise | 3 | 0 reps |
| Superset | |||
| 7A | Another Quad exercise | 3 | 0 reps |
| 7B | Calf exercise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Neck front | 3 | 0 reps |
| 1B | Neck Back | 3 | 0 reps |
| 1C | Neck side | 3 | 0 reps |
| 2 | Shoulder pronation | 3 | 0 reps |
| Superset | |||
| 3A | Wrist Curls | 3 | 0 reps |
| 3B | Reverse Wrist Curls | 3 | 0 reps |
| Superset | |||
| 4A | Wrist pronation | 3 | 0 reps |
| 4B | Wrist supination | 3 | 0 reps |
| Superset | |||
| 5A | Kettlebell Gorilla Row | 3 | 0 reps |
| 5B | Kettlebell Swing | 3 | 0 reps |
| 5C | Kettlebell Halo | 3 | 0 reps |
| 5D | Goblet Squat | 3 | 0 reps |
| 5E | Kettlebell Farmer's Walk. | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Machine) | 3 | 0 reps |
| Superset | |||
| 2A | Quad exercise | 3 | 0 reps |
| 2B | Poserior chain exercise | 3 | 0 reps |
| Superset | |||
| 3A | Another Quad exercise | 3 | 0 reps |
| 3B | Calf exercise | 3 | 0 reps |
| Superset | |||
| 4A | Bicep exercise | 3 | 0 reps |
| 4B | Another tricep exercise | 3 | 0 reps |
| Superset | |||
| 5A | Biceps brachialis excercise | 3 | 0 reps |
| 5B | Tricep exercise | 3 | 0 reps |
| Superset | |||
| 6A | Horizontal pull | 3 | 0 reps |
| 6B | Horizontal push exercise | 3 | 0 reps |
| Superset | |||
| 7A | Vertical pull | 3 | 0 reps |
| 7B | Vertical press | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Neck Back | 3 | 0 reps |
| 1B | Neck side | 3 | 0 reps |
| 1C | Neck front | 3 | 0 reps |
| 2 | Shoulder pronation | 3 | 0 reps |
| Superset | |||
| 3A | Wrist Curls | 3 | 0 reps |
| 3B | Reverse Wrist Curls | 3 | 0 reps |
| 3C | Wrist pronation | 3 | 0 reps |
| 3D | Wrist supination | 3 | 0 reps |
| Superset | |||
| 4A | Kettlebell Farmer's Walk. | 3 | 0 reps |
| 4B | Kettlebell Gorilla Row | 3 | 0 reps |
| 4C | Kettlebell Swing | 3 | 0 reps |
| 4D | Kettlebell Halo | 3 | 0 reps |
| 4E | Kettlebell Press | 3 | 0 reps |
| 4F | Goblet Squat | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Machine) | 3 | 0 reps |
| Superset | |||
| 2A | Quad exercise | 3 | 0 reps |
| 2B | Calf exercise | 3 | 0 reps |
| Superset | |||
| 3A | Poserior chain exercise | 3 | 0 reps |
| 3B | Another Quad exercise | 3 | 0 reps |
| Superset | |||
| 4A | Bicep exercise | 3 | 0 reps |
| 4B | Triceps excercise | 3 | 0 reps |
| Superset | |||
| 5A | Biceps brachialis excercise | 3 | 0 reps |
| 5B | Another tricep exercise | 3 | 0 reps |
| Superset | |||
| 6A | Vertical pull | 3 | 0 reps |
| 6B | Vertical press | 3 | 0 reps |
| Superset | |||
| 7A | Horizontal pull | 3 | 0 reps |
| 7B | Horizontal push exercise | 3 | 0 reps |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full body 5 days PW is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 100 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.
Full body 5 days PW 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full body 5 days PW 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
