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RMZ 5x Upper/Lower

by Adrian R.

Program Description

Build muscle

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding, Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 23, 2026 12:28
  • Last Edited
    Mar 24, 2026 12:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Front Delts
10.3%
Upper Back
9.5%
Hamstrings
8.7%
Lats
7.9%
Chest
7.9%
Quadriceps
7.9%
Glutes
7.9%
Biceps
7.1%
Middle Delts
5.6%
Abs
5.6%
Rear Delts
3.2%
Calves
3.2%
Lower Back
1.6%
Forearms
0.8%
Adductors
0.8%
Abductors
0.8%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 9
4
T-Bar Row
2
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
12-20 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 9
4
T-Bar Row
2
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
12-20 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 9
4
T-Bar Row
2
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
12-20 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 9
4
T-Bar Row
2
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
12-20 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 9
4
T-Bar Row
2
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
12-20 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 9
4
T-Bar Row
2
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
12-20 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Straight Leg Calf Raise
2
10-15 reps
RPE 9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Straight Leg Calf Raise
2
10-15 reps
RPE 9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Straight Leg Calf Raise
2
10-15 reps
RPE 9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Straight Leg Calf Raise
2
10-15 reps
RPE 9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Straight Leg Calf Raise
2
10-15 reps
RPE 9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Straight Leg Calf Raise
2
10-15 reps
RPE 9
5
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
12-20 reps
RPE 9
3
Reverse Pec Deck
2
12-20 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Lat Pulldown
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
7
Hammer Curl (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
12-20 reps
RPE 9
3
Reverse Pec Deck
2
12-20 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Lat Pulldown
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
7
Hammer Curl (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
12-20 reps
RPE 9
3
Reverse Pec Deck
2
12-20 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Lat Pulldown
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
7
Hammer Curl (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
12-20 reps
RPE 9
3
Reverse Pec Deck
2
12-20 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Lat Pulldown
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
7
Hammer Curl (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
12-20 reps
RPE 9
3
Reverse Pec Deck
2
12-20 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Lat Pulldown
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
7
Hammer Curl (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
12-20 reps
RPE 9
3
Reverse Pec Deck
2
12-20 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Lat Pulldown
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
7
Hammer Curl (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Leg Curl
2
8-12 reps
RPE 9
3
Hip Thrust (Machine)
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Straight Leg Calf Raise
2
12-20 reps
RPE 9
6
Cable Crunch
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Leg Curl
2
8-12 reps
RPE 9
3
Hip Thrust (Machine)
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Straight Leg Calf Raise
2
12-20 reps
RPE 9
6
Cable Crunch
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Leg Curl
2
8-12 reps
RPE 9
3
Hip Thrust (Machine)
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Straight Leg Calf Raise
2
12-20 reps
RPE 9
6
Cable Crunch
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Leg Curl
2
8-12 reps
RPE 9
3
Hip Thrust (Machine)
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Straight Leg Calf Raise
2
12-20 reps
RPE 9
6
Cable Crunch
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Leg Curl
2
8-12 reps
RPE 9
3
Hip Thrust (Machine)
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Straight Leg Calf Raise
2
12-20 reps
RPE 9
6
Cable Crunch
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Leg Curl
2
8-12 reps
RPE 9
3
Hip Thrust (Machine)
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Straight Leg Calf Raise
2
12-20 reps
RPE 9
6
Cable Crunch
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
T-Bar Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (cable)
2
12-20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
6
Bayesian Curl
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
T-Bar Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (cable)
2
12-20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
6
Bayesian Curl
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
T-Bar Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (cable)
2
12-20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
6
Bayesian Curl
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
T-Bar Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (cable)
2
12-20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
6
Bayesian Curl
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
T-Bar Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (cable)
2
12-20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
6
Bayesian Curl
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
T-Bar Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (cable)
2
12-20 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
6
Bayesian Curl
2
10-15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 5
1
Pull-Up (Weighted)
2 Sets
6-10 Reps
@9
2
T-Bar Row
2 Sets
6-10 Reps
@9
3
Seated Row (Cable)
2 Sets
8-12 Reps
@9
4
Rear Delt Fly (cable)
2 Sets
12-20 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
6
Bayesian Curl
2 Sets
10-15 Reps
@9
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9
2
One Arm Lateral Raise (Cable)
2 Sets
12-20 Reps
@9
3
Reverse Pec Deck
2 Sets
12-20 Reps
@9
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
5
Lat Pulldown
2 Sets
8-12 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
7
Hammer Curl (Cable)
2 Sets
8-12 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
3
Chest Fly (Machine)
2 Sets
10-15 Reps
@9
4
T-Bar Row
2 Sets
8-12 Reps
@9
5
One Arm Lateral Raise (Cable)
2 Sets
12-20 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9
Day 2
1
Squat (Barbell)
2 Sets
5-8 Reps
@9
2
Leg Press
2 Sets
8-12 Reps
@9
3
Leg Extension
2 Sets
12-15 Reps
@9
4
Straight Leg Calf Raise
2 Sets
10-15 Reps
@9
5
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
2
Leg Curl
2 Sets
8-12 Reps
@9
3
Hip Thrust (Machine)
2 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@9
5
Straight Leg Calf Raise
2 Sets
12-20 Reps
@9
6
Cable Crunch
2 Sets
10-15 Reps
@9