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BoostcampPNG

Jay’s workout for gains

by Jagdhir S.

Program Description

6th day is optional, you could train legs again or focus on weaker points like forearms, calfs or abs.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 13, 2026 11:22
  • Last Edited
    Feb 16, 2026 08:02
Muscle Engagement
Front
Back
MuscleSet
Chest
12%
Lats
10.7%
Front Delts
10.7%
Triceps
10.7%
Upper Back
9.3%
Biceps
9.3%
Abs
9.3%
Middle Delts
5.3%
Rear Delts
4%
Lower Back
4%
Glutes
4%
Quadriceps
4%
Forearms
2.7%
Hamstrings
2.7%
Calves
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Low To High Cable Fly
2
6-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Extension (Cable)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Low To High Cable Fly
2
6-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Extension (Cable)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Low To High Cable Fly
2
6-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Extension (Cable)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Low To High Cable Fly
2
6-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Extension (Cable)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Low To High Cable Fly
2
6-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Extension (Cable)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Single Arm High Row (Cable)
2
6-12 reps
RPE 10
4
Incline Pushdown (Cable)
2
6-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
8
Back Extension (Weighted)
2
6-12 reps
RPE 10
9
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Single Arm High Row (Cable)
2
6-12 reps
RPE 10
4
Incline Pushdown (Cable)
2
6-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
8
Back Extension (Weighted)
2
6-12 reps
RPE 10
9
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Single Arm High Row (Cable)
2
6-12 reps
RPE 10
4
Incline Pushdown (Cable)
2
6-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
8
Back Extension (Weighted)
2
6-12 reps
RPE 10
9
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Single Arm High Row (Cable)
2
6-12 reps
RPE 10
4
Incline Pushdown (Cable)
2
6-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
8
Back Extension (Weighted)
2
6-12 reps
RPE 10
9
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Single Arm High Row (Cable)
2
6-12 reps
RPE 10
4
Incline Pushdown (Cable)
2
6-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
8
Back Extension (Weighted)
2
6-12 reps
RPE 10
9
Decline Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
6
Plank
2
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
6
Plank
2
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
6
Plank
2
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
6
Plank
2
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
6
Plank
2
0.5-1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Low To High Cable Fly
2
6-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Extension (Cable)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Low To High Cable Fly
2
6-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Extension (Cable)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Low To High Cable Fly
2
6-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Extension (Cable)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Low To High Cable Fly
2
6-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Extension (Cable)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Low To High Cable Fly
2
6-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Extension (Cable)
2
6-12 reps
RPE 10
7
Dip (Bodyweight)
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Single Arm High Row (Cable)
2
6-12 reps
RPE 10
4
Incline Pushdown (Cable)
2
6-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
8
Back Extension (Weighted)
2
6-12 reps
RPE 10
9
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Single Arm High Row (Cable)
2
6-12 reps
RPE 10
4
Incline Pushdown (Cable)
2
6-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
8
Back Extension (Weighted)
2
6-12 reps
RPE 10
9
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Single Arm High Row (Cable)
2
6-12 reps
RPE 10
4
Incline Pushdown (Cable)
2
6-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
8
Back Extension (Weighted)
2
6-12 reps
RPE 10
9
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Single Arm High Row (Cable)
2
6-12 reps
RPE 10
4
Incline Pushdown (Cable)
2
6-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
8
Back Extension (Weighted)
2
6-12 reps
RPE 10
9
Decline Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Single Arm High Row (Cable)
2
6-12 reps
RPE 10
4
Incline Pushdown (Cable)
2
6-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
8
Back Extension (Weighted)
2
6-12 reps
RPE 10
9
Decline Crunch
2
AMRAP
RPE 10
Week 1
1 / 5 Weeks
Day 2
1
Lat Pulldown
2 Sets
6-12 Reps
@10
2
Seated Row (Cable)
2 Sets
6-12 Reps
@10
3
Single Arm High Row (Cable)
2 Sets
6-12 Reps
@10
4
Incline Pushdown (Cable)
2 Sets
6-12 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
6-12 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
@10
7
Bicep Curl (Barbell)
2 Sets
6-12 Reps
@10
8
Back Extension (Weighted)
2 Sets
6-12 Reps
@10
9
Decline Crunch
2 Sets
AMRAP
@10
Day 3
1
Hack Squat
2 Sets
6-12 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
6-12 Reps
@10
3
Leg Extension
2 Sets
6-12 Reps
@10
4
Standing Calf Raise
2 Sets
6-12 Reps
@10
5
Decline Sit Up (Weighted)
2 Sets
AMRAP
@10
6
Plank
2 Sets
0.5-1 mins
@10
Day 5
1
Lat Pulldown
2 Sets
6-12 Reps
@10
2
Seated Row (Cable)
2 Sets
6-12 Reps
@10
3
Single Arm High Row (Cable)
2 Sets
6-12 Reps
@10
4
Incline Pushdown (Cable)
2 Sets
6-12 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
6-12 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
@10
7
Bicep Curl (Barbell)
2 Sets
6-12 Reps
@10
8
Back Extension (Weighted)
2 Sets
6-12 Reps
@10
9
Decline Crunch
2 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Pec Deck (Machine)
2 Sets
6-12 Reps
@10
3
Low To High Cable Fly
2 Sets
6-12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
6-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
6
Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
7
Dip (Bodyweight)
2 Sets
AMRAP
@10
8
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Pec Deck (Machine)
2 Sets
6-12 Reps
@10
3
Low To High Cable Fly
2 Sets
6-12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
6-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
6
Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
7
Dip (Bodyweight)
2 Sets
AMRAP
@10
8
Hanging Leg Raise
2 Sets
AMRAP
@10