My 5 days workout split!!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 5–8 reps |
| 2 | Sumo Deadlift (Barbell) | 1 | 10 reps |
| 2 | 10 reps | ||
| 3 | Good Morning | 3 | 10 reps |
| 4 | Single Leg Romanian Deadlift | 3 | 10–15 reps |
| 5 | Hyperextension | 3 | 10–15 reps |
| 6 | Leg Curl | 3 | 10–15 reps |
| 7 | Leg Press | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5–6 reps |
| 1 | 10–15 reps | ||
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 8–10 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 4 | Skull Crusher | 3 | 10 reps |
| 5 | Tricep Rope Push Down (Cable) | 3 | 10 reps |
| 6 | Push Up | 3 | 8–10 reps |
| 7 | Bicep Curl (Barbell) | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 3 | 5 reps |
| 1 | 10 reps | ||
| 2 | Glute Bridge (Barbell) | 1 | 10–15 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 4 | Glute Kickback (Cable) | 3 | 10 reps |
| 5 | Goblet Squat | 3 | 10 reps |
| 6 | Box Jump | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 10 reps |
| 2 | Face Pull | 3 | 10 reps |
| 3 | Straight Bar Lat Extension | 3 | 10 reps |
| 4 | Chest Supported Row (Dumbbell) | 3 | 10 reps |
| 5 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 6 | Hammer Curl | 3 | 10 reps |
| 7 | T-Bar Row | 3 | 12 reps |
| 8 | Dumbbell Row | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 5 reps |
| 1 | 10 reps | ||
| 2 | Squat (Barbell) | 3 | 10 reps |
| 3 | Sumo Squat | 3 | 10 reps |
| 4 | Glute Kickback (Cable) | 3 | 10 reps |
| 5 | Wall Sit | 3 | 2 min |
| 6 | Leg Extension | 3 | 12 reps |
| 7 | Step-Up (Weighted) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Side Bend (Dumbbell) | 3 | 10 reps |
| 2 | Pallof Press | 3 | 12 reps |
| 3 | Plank | 3 | 2 min |
| 4 | Hanging Leg Raise | 3 | 8 reps |
| 5 | Abs Crunch (Weighted) | 3 | 15 reps |
| 6 | Russian Twist (Dumbbell) | 3 | 20 reps |
| 7 | Reverse Abs Crunch (Bodyweight) | 3 | 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, My 5 days workout 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 70 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.
My 5 days workout split!! is structured around 6 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.
My 5 days workout 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
