5 Day U/L + (C&Bi/B,S&T/Legs) (Bench Focused)
Upper Lower Chest + Biceps Back, Shoulders & Triceps Legs 5 day split consisting of low volume and heavy loads with 3/4 of work between 0-1 RIR and 1/4 failure
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 1 | 4–7 reps | @8.5–9 |
| 1 | 4–7 reps | @8.5–9.5 | ||
| 2 | Bench Press (Barbell) | 1 | 3–5 reps | @8.5–9 |
| 3 | Seated Wide-Grip Row (Cable) | 1 | 4–7 reps | @8.5–9 |
| 1 | 4–7 reps | @9–9.5 | ||
| 4 | Incline Bench Press (Dumbbell) | 1 | 5–8 reps | @8.5–9 |
| 1 | 5–8 reps | @9–9.5 | ||
| 5 | Lateral Raise (Cable) | 1 | 6–10 reps | @10 |
| 6 | V-Handle Tricep Pushdown (Cable) | 1 | 6–10 reps | @8.5–9 |
| 1 | 6–10 reps | @9–9.5 | ||
| 7 | Bicep Curl (Cable) | 1 | 5–8 reps | @9.5 |
| 1 | 5–8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3–5 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 2 | 4–7 reps | @9 |
| 3 | Leg Press (45 Degrees) | 1 | 4–7 reps | @8.5–9 |
| 1 | 4–7 reps | @9–9.5 | ||
| 4 | Seated Hamstring Curl | 1 | 5–8 reps | @9 |
| 1 | 5–8 reps | @10 | ||
| 5 | Leg Extension | 1 | 5–8 reps | @10 |
| 6 | Calf Raise (Leg Press) | 1 | 5–9 reps | @9 |
| 1 | 5–9 reps | @10 | ||
| 7 | Seated Shoulder Press (Dumbbell) | 1 | 4–7 reps | @9 |
| 8 | Face Pull | 1 | 5–9 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3–5 reps | @8.5–9 |
| 2 | Lateral Raise (Cable) | 1 | 6–10 reps | @10 |
| 3 | Incline Bench Press (Dumbbell) | 1 | 5–8 reps | @9 |
| 1 | 5–8 reps | @9.5 | ||
| 4 | Bicep Curl (Cable) | 1 | 5–8 reps | @9 |
| 1 | 5–8 reps | @10 | ||
| 5 | Hammer Curl (Cable) | 1 | 5–8 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 4–7 reps | @9 |
| 2 | Seated Wide-Grip Row (Cable) | 2 | 4–7 reps | @9 |
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 4–7 reps | @9 |
| 4 | Single Arm High Row (Cable) | 1 | 5–8 reps | @9.5 |
| 5 | Face Pull | 1 | 5–9 reps | @9.5 |
| 6 | JM Press (Smith Machine) | 1 | 5–7 reps | @9 |
| 7 | V-Handle Tricep Pushdown (Cable) | 1 | 6–10 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 3–5 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 2 | 4–7 reps | @9 |
| 3 | Hack Squat | 2 | 4–7 reps | @9 |
| 4 | Seated Hamstring Curl | 1 | 5–8 reps | @10 |
| 5 | Leg Extension | 1 | 5–8 reps | @10 |
| 6 | Calf Raise (Leg Press) | 1 | 6–10 reps | @9 |
| 1 | 6–10 reps | @10 | ||
| 7 | Lateral Raise (Cable) | 1 | 6–10 reps | @9 |
| 1 | 6–10 reps | @10 |
Common questions
Yes, 5 Day U/L + (C&Bi/B,S&T/Legs) (Bench Focused) 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 U/L + (C&Bi/B,S&T/Legs) (Bench Focused) 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 U/L + (C&Bi/B,S&T/Legs) (Bench Focused) 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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