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Shlomys 5 day splittt

by Sruly K

Program Description

**Shlomys 5 Day Splittt** is a comprehensive one-week training program designed to maximize muscle growth and strength through a focused five-day split. Each day targets specific muscle groups, including chest, back, legs, shoulders, and arms, ensuring a balanced approach to your fitness goals. With a variety of exercises like bench presses, squats, and curls, you'll engage multiple muscle fibers for optimal results. Get ready to push your limits and see real progress in just one week!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    10 minutes
  • Created
    Sep 01, 2025 08:33
  • Last Edited
    Sep 01, 2025 08:49
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Triceps
10.8%
Chest
10.5%
Biceps
9.2%
Front Delts
8.7%
Glutes
7.8%
Quadriceps
7.3%
Hamstrings
6.1%
Lats
5%
Rear Delts
4.8%
Middle Delts
4.8%
Forearms
4.8%
Abs
4%
Lower Back
1.9%
Calves
1.6%
Adductors
1%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Chest Fly (Dumbbell)
2
-
5
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Back Extension
2
-
6
Barbell Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Hip Thrust (Barbell)
2
-
5
Leg Curl
2
-
6
Calf Raise (Leg Press)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Shrug (Dumbbell)
3
-
4
Leg Raise (Captain's Chair)
1
-
5
Lying Leg Raise
1
-
6
Plank
1
-
7
Sit Up
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Single Arm Tricep Extension (Cable)
3
-
3
Skull Crusher (Barbell)
3
-
4
Hammer Curl
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Dips Between Chairs
2
-
7
Wrist Curls
2
-
8
Dead Hang
2
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Chest Fly (Dumbbell)
2 Sets
-
5
Chest Fly (Machine)
2 Sets
-
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2
Face Pull
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
5
Back Extension
2 Sets
-
6
Barbell Row
1 Set
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Leg Press (45 Degrees)
3 Sets
10 Reps
-
4
Hip Thrust (Barbell)
2 Sets
-
5
Leg Curl
2 Sets
-
6
Calf Raise (Leg Press)
2 Sets
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Shrug (Dumbbell)
3 Sets
-
4
Leg Raise (Captain's Chair)
1 Set
-
5
Lying Leg Raise
1 Set
-
6
Plank
1 Set
-
7
Sit Up
1 Set
-
Day 5
1
Bicep Curl (Cable)
3 Sets
-
2
Single Arm Tricep Extension (Cable)
3 Sets
-
3
Skull Crusher (Barbell)
3 Sets
-
4
Hammer Curl
3 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
6
Dips Between Chairs
2 Sets
-
7
Wrist Curls
2 Sets
-
8
Dead Hang
2 Sets
-