5 day bodybuilding split
Program has been doing wonders for my physique. Well balanced program providing good bit of volume, mixed with high intensity.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | @9 |
| 2 | Incline Chest Press (Machine) | 3 | 5 reps | @9 |
| 3 | Chest Fly (Machine) | 2 | 0 reps | — |
| 4 | Lateral Raise (Cable) | 3 | 0 reps | — |
| 5 | JM Press (Smith Machine) | 2 | 0 reps | — |
| 6 | Tricep extension (v bar) | 2 | 0 reps | — |
| 7 | Cable crunches | 3 | 0 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Preacher Curl (Machine) | 2 | 0 reps |
| 2 | Lat Pulldown | 2 | 0 reps |
| 3 | Chest Supported Row (Barbell) | 3 | 0 reps |
| 4 | Machine low row | 2 | 0 reps |
| 5 | Hammer Curl (Dumbbell) | 3 | 0 reps |
| 6 | Cable crunches | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 3 | 0 reps |
| 2 | Lateral Raise (Cable) | 2 | 0 reps |
| 3 | JM Press (Smith Machine) | 2 | 0 reps |
| 4 | Preacher Curl (Machine) | 2 | 0 reps |
| 5 | Tricep extension (v bar) | 2 | 0 reps |
| 6 | Hammer Curl (Dumbbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 0 reps |
| 2 | Chest Supported Row (Machine) | 3 | 0 reps |
| 3 | Bench Press (Barbell) | 2 | 0 reps |
| 4 | Lat Pulldown | 2 | 0 reps |
| 5 | Chest Fly (Machine) | 2 | 0 reps |
| 6 | Machine low row | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 2 | Leg Press (45 Degrees) | 3 | 0 reps |
| 3 | Seated Hamstring Curl | 2 | 0 reps |
| 4 | Leg Extension | 2 | 0 reps |
| 5 | Calf Raise (Leg Press) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 0 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 3 | Single leg squat | 2 | 0 reps |
| 4 | Leg Curl | 2 | 0 reps |
| 5 | Leg Extension | 2 | 0 reps |
| 6 | Calf Raise (Leg Press) | 3 | 0 reps |
Common questions
Yes, 5 day bodybuilding 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 1 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.
5 day bodybuilding 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 day bodybuilding 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.
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