5 Days 20Lbs in 12 weeks
5x working days split with the aim of building the most aesthetic physique
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Chest Fly (Dumbbell) | 3 | 0 reps |
| 3 | Lateral Raise (Dumbbell) | 6 | 0 reps |
| 4 | Lying Tricep Extension (Barbell) | 3 | 0 reps |
| 5 | V-Handle Tricep Pushdown (Cable) | 3 | 0 reps |
| 6 | Rear Delt Fly (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 0 reps |
| 2 | Bent Over Row (Barbell) | 3 | 0 reps |
| 3 | Standing Pullover (Cable) | 3 | 0 reps |
| 4 | Seated Row (Cable) | 3 | 0 reps |
| 5 | Bicep Curl (Barbell) | 3 | 0 reps |
| 6 | Bicep Curl (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 0 reps |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 0 reps |
| 3 | Leg Extension | 3 | 0 reps |
| 4 | Seated Hamstring Curl | 3 | 0 reps |
| 5 | Lateral Raise (Dumbbell) | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Lat Pulldown | 3 | 0 reps |
| 3 | Incline Curl (Dumbbell) | 3 | 0 reps |
| 4 | V-Handle Tricep Pushdown (Cable) | 3 | 0 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 0 reps |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 0 reps |
| 3 | Leg Extension | 3 | 0 reps |
| 4 | Seated Hamstring Curl | 3 | 0 reps |
| 5 | Lateral Raise (Dumbbell) | 4 | 0 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5 Days 20Lbs in 12 weeks is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 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.
5 Days 20Lbs in 12 weeks 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 Days 20Lbs in 12 weeks 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
