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Malone 5 day full body part 2
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Malone 5 day full body part 2

5 day full body using supersets and circuit training

Mike Malone
Mike Malone· Oct 2024
iOS & Android

Overview

Length
4 weeks
Days / week
5 days
Level
Advanced
Goal
Muscle, Athletics, Women's
Equipment
Garage Gym
Session length
60 min
This High Frequency program has a main focus on muscle building but also gives cardio benefits from supersets and one circuit day. Some people may be skeptical of the High frequency but I try to incorporate different movement patterns so as to not have much overlap and overuse. Note that day 3 uses more explosive movements which causes less muscle fatigue. The circuit fashion keeps the heart rate up though. Also it’s only a 4 week program. So if it doesn’t jive with you, you are not committing to 3+ months worth of something you don’t like. But If it works then give it another month. This is the program I currently just finished and will do another month with some tweaks to bring some freshness in. Once I finish that one, I will publish. And this is not an easy program. Scale it to your ability. If you need to cut it to 2 sets then do it. Make it your program. Enjoy and stay safe.

Who it's for

Advanced athletes looking to push past plateaus
Athletes focused on building muscle size
Athletes who can train 5 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Quadriceps
12%
Abs
9.5%
Upper Back
9.3%
Hamstrings
8.8%
Front Delts
8.6%
Triceps
7.6%
Glutes
7.4%
Lats
5.7%
Biceps
5.5%
Middle Delts
5%
Forearms
3.9%
Rear Delts
3.3%
Chest
3.3%
Neck
3.3%
Calves
3.3%
Adductors
2.9%
Lower Back
0.7%
Week 1 Workouts
#ExerciseSetsReps
Superset
1APlyo Push Up35 reps
1BKettlebell Gorilla Row35 reps
1CJump Squat35 reps
1DKettlebell Swing35 reps
1EHanging Toes To Bar35 reps
1FThruster (Barbell)35 reps
#ExerciseSetsRepsLoad
Superset
1AStanding Behind Neck Shoulder Press (Barbell)28 reps@7
1BLying Leg Curl212 reps@7
Superset
2ALu Raise28 reps@7
2BLat Pulldown (Close Grip)28 reps@7
2COverhead Extension (EZ Bar)212 reps@7
Superset
3ANeck Curl212 reps@6
3BWrist Curls212 reps@9
#ExerciseSetsRepsLoad
Superset
1ARomanian Deadlift (Barbell)28 reps@7
1BUpright Row (Cable)212 reps@7
Superset
2ASissy Squat28 reps@7
2BPullover (Dumbbell)28 reps@7
2CAlternating Dumbbell Curl212 reps@7
Superset
3ASeated Calf Raise215 reps@7
3BRussian Twist215 reps@7
#ExerciseSetsRepsLoad
Superset
1AWide Grip Pull-Up26 reps@7
1BIncline Bench Press (Dumbbell)28 reps@7
Superset
2ALying Rear Lateral Raise28 reps@7
2BTricep Pushdown (Cable)212 reps@7
2CLunge (Barbell)28 reps@7
Superset
3ANeck Curl212 reps@6
3BReverse Wrist Curl (Barbell)212 reps@9
#ExerciseSetsRepsLoad
Superset
1ASafety Bar Squat28 reps@7
1BRear Delt Row212 reps@7
Superset
2ACossack Squat28 reps@7
2BDip (Weighted)28 reps@7
2CBicep Curl (EZ Bar)212 reps@7
Superset
3AStanding Calf Raise28 reps@9
3BSide Crunch (Cable)212 reps@7

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Malone 5 day full body part 2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a garage 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 60 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.

Malone 5 day full body part 2 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Malone 5 day full body part 2 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

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