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A.I. 5 DAY SPLIT-FULL BODY

by Constantin Sorin Sandu
1 athletes joined

Program Description

Recommended program for athletes who have intermediate to advanced knowledge of the correct execution of the exercises.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Jul 28, 2024 10:09
  • Last Edited
    Sep 21, 2024 03:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
2
Bench Press (Barbell)
4
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Fly Press (Dumbbell)
3
12 reps
5
Tricep Pushdown (Cable)
3
12 reps
6
Skull Crusher (Barbell)
3
12 reps
7
Overhead Extension (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
2
Pull-Up (Bodyweight)
4
12 reps
3
One Arm Bent Over Row
3
12 reps
4
Hyperextension
3
12 reps
5
Bicep Curl (Barbell)
4
12 reps
6
Alternating Dumbbell Curl
3
12 reps
7
Concentration Curl
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Lateral Raise (Dumbbell)
3
12 reps
4
Seated Front Raise
3
12 reps
5
Upright Row (Barbell)
3
12 reps
6
Abs Crunch (Weighted)
4
12 reps
7
Leg Raise (Captain's Chair)
3
12 reps
8
Plank
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
2
Squat (Barbell)
3
12 reps
3
Leg Press
3
12 reps
4
Lunge (Dumbbell)
3
12 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
12 reps
7
Standing Calf Raise
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 reps
2
Deadlift (Barbell)
3
5 reps
Week 1
1 / 1 Weeks
Day 1
1
Cardio
1 Set
10 mins
2
Bench Press (Barbell)
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
4
Fly Press (Dumbbell)
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Skull Crusher (Barbell)
3 Sets
12 Reps
7
Overhead Extension (Dumbbell)
3 Sets
12 Reps
Day 2
1
Cardio
1 Set
10 mins
2
Pull-Up (Bodyweight)
4 Sets
12 Reps
3
One Arm Bent Over Row
3 Sets
12 Reps
4
Hyperextension
3 Sets
12 Reps
5
Bicep Curl (Barbell)
4 Sets
12 Reps
6
Alternating Dumbbell Curl
3 Sets
12 Reps
7
Concentration Curl
3 Sets
12 Reps
Day 3
1
Cardio
1 Set
10 mins
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Seated Front Raise
3 Sets
12 Reps
5
Upright Row (Barbell)
3 Sets
12 Reps
6
Abs Crunch (Weighted)
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
3 Sets
12 Reps
8
Plank
3 Sets
1 mins
Day 5
1
Farmer's Walk (Weighted)
3 Sets
1 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
Day 4
1
Cardio
1 Set
10 mins
2
Squat (Barbell)
3 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Lunge (Dumbbell)
3 Sets
12 Reps
5
Leg Extension
3 Sets
12 Reps
6
Leg Curl
3 Sets
12 Reps
7
Standing Calf Raise
4 Sets
15 Reps