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5 day full body rolling wk

by Greg Angus

Program Description

Gains

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Dec 24, 2024 07:24
  • Last Edited
    Jun 18, 2025 10:33

Summary

Experience a week of intense, full-body training with this 5-day rolling workout program designed to maximize strength and endurance. Each session incorporates a variety of compound and isolation exercises, including barbell deadlifts, squats, and pull-ups, ensuring you hit all major muscle groups effectively. With a focus on progressive overload and varied intensities, you'll push your limits and see real results. Perfect for those ready to elevate their fitness game in a full gym setting!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
10.1%
Front Delts
9.5%
Triceps
9.4%
Quadriceps
8.8%
Lats
8.5%
Upper Back
7.9%
Chest
7.4%
Hamstrings
7.2%
Glutes
6.4%
Biceps
6.4%
Abs
6.1%
Calves
3.5%
Adductors
2.5%
Lower Back
2.2%
Abductors
1.9%
Rear Delts
1%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
30 reps
30 reps
30 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
3
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
1
2
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Leg Raise (Captain's Chair)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Pull-Up (Assisted)
1
3
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Dip (Assisted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
3
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
30 reps
30 reps
30 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Decline Crunch (Weighted)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Week 1
1 / 1 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Pull-Up (Assisted)
1 Set
3 Sets
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
3
Dip (Assisted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Skull Crusher (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
4
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 2
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
@8
@9
@10
2
Bench Press (Barbell)
1 Set
3 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@7
@8
@9
@10
5
Seated Calf Raise
1 Set
2 Sets
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
6
Leg Raise (Captain's Chair)
4 Sets
15 Reps
@8
Day 4
1
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
30 Reps
30 Reps
30 Reps
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
3 Sets
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
3
Leg Press (45 Degrees)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Pec Deck (Machine)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@8
@9
@10
6
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 5
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
@7
@8
@9
2
Seated Row (Cable)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Lat Prayer
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
7
Decline Crunch (Weighted)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9