5 day full body rolling wk
Current 5 day full body split with increased side delt work Week 7 Delaney int full body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 1 | 8 reps | @7 |
| 3 | 8 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 10 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 3 | Lat Pulldown | 1 | 10 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 4 | Leg Curl | 1 | 10 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 5 | Incline Curl (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 1 | 30 reps | @8 |
| 1 | 30 reps | @9 | ||
| 1 | 30 reps | @10 | ||
| 2 | Bench Press (Barbell) | 1 | 8 reps | @7 |
| 3 | 8 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 3 | Chest Supported Row (Machine) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 4 | Leg Extension | 1 | 20 reps | @7 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @9 | ||
| 1 | 20 reps | @10 | ||
| 5 | Seated Calf Raise | 1 | 15 reps | @7 |
| 2 | 15 reps | @8 | ||
| 1 | 15 reps | @9 | ||
| 6 | Leg Raise (Captain's Chair) | 4 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 8 reps | @7 |
| 3 | 8 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 2 | Pull-Up (Assisted) | 1 | 6 reps | @7 |
| 3 | 6 reps | @8 | ||
| 1 | 6 reps | @9 | ||
| 3 | Dip (Assisted) | 1 | 8 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 4 | Skull Crusher (Barbell) | 1 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 5 | Hip Adductor (Machine) | 1 | 15 reps | @7 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @9 | ||
| 6 | Hip Abductor (Machine) | 1 | 15 reps | @7 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 1 | 30 reps | @7 |
| 2 | 30 reps | @8 | ||
| 1 | 30 reps | @9 | ||
| 2 | Overhead Press (Barbell) | 1 | 6 reps | @7 |
| 3 | 6 reps | @8 | ||
| 1 | 6 reps | @9 | ||
| 3 | Leg Press (45 Degrees) | 1 | 10 reps | @7 |
| 2 | 10 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 4 | Pec Deck (Machine) | 1 | 12 reps | @7 |
| 2 | 12 reps | @8 | ||
| 1 | 12 reps | @9 | ||
| 5 | Bicep Curl (EZ Bar) | 1 | 15 reps | @7 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @9 | ||
| 1 | 15 reps | @10 | ||
| 6 | Seated Calf Raise | 1 | 12 reps | @7 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 1 | 30 reps | @7 |
| 1 | 30 reps | @8 | ||
| 1 | 30 reps | @9 | ||
| 2 | Seated Row (Cable) | 1 | 8 reps | @7 |
| 2 | 8 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 3 | Bench Press (Dumbbell) | 1 | 10 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 4 | Romanian Deadlift (Barbell) | 1 | 12 reps | @7 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @9 | ||
| 5 | Lat Prayer | 2 | 12 reps | @8 |
| 1 | 12 reps | @10 | ||
| 6 | Overhead Tricep Extension (Cable) | 2 | 10 reps | @8 |
| 1 | 10 reps | @10 | ||
| 7 | Decline Crunch (Weighted) | 1 | 12 reps | @7 |
| 2 | 12 reps | @8 | ||
| 1 | 12 reps | @9 |
Common questions
Yes, 5 day full body rolling wk 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 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 day full body rolling wk 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 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 full body rolling wk 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
