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A.I. 5 DAY SPLIT-FULL BODY

by Constantin Sorin Sandu
2 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
    Jun 18, 2025 12:30

Summary

Unleash your potential with the A.I. 5 Day Split-Full Body program, designed for those looking to maximize their training in just one week. This comprehensive plan targets all major muscle groups across five dynamic workouts, ensuring balanced strength development and muscle growth. Each session includes a mix of cardio and resistance training, utilizing a full gym's worth of equipment to keep your workouts fresh and effective. Commit to this program and experience a transformation that will elevate your fitness game!
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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
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
-