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Mahmut 5x5

by Talha
3 athletes joined

Program Description

Do what Khubza said and become a strong kebab. Last exercise of each day is 5x10. Day 3 Lat raises optional. Maybe hamstring curl first

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2024 11:01
  • Last Edited
    May 05, 2025 11:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
5 Sets
5 Reps
-
2
Bent Over Row (Barbell)
5 Sets
5 Reps
-
3
Bicep Curl (Dumbbell)
5 Sets
10 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
5 Sets
5 Reps
-
3
Dip (Assisted)
3 Sets
5 Reps
-
4
Tricep Pushdown (Cable)
5 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Leg Extension
5 Sets
5 Reps
-
3
Hamstring Curl
5 Sets
10 Reps
-
4
Overhead Press (Barbell)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
5 Sets
10 Reps
-