Shlomys 5 day splittt
Transform your strength with Shlomy's 5-day split—where every rep counts towards a stronger, more confident you. Let's crush those goals together!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 0 reps |
| 5 | Chest Fly (Machine) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 0 reps |
| 6 | Barbell Row | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 0 reps |
| 5 | Leg Curl | 2 | 0 reps |
| 6 | Calf Raise (Leg Press) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 3 | Shrug (Dumbbell) | 3 | 0 reps |
| 4 | Leg Raise (Captain's Chair) | 1 | 0 reps |
| 5 | Lying Leg Raise | 1 | 0 reps |
| 6 | Plank | 1 | 0 min |
| 7 | Sit Up | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Cable) | 3 | 0 reps |
| 2 | Single Arm Tricep Extension (Cable) | 3 | 0 reps |
| 3 | Skull Crusher (Barbell) | 3 | 0 reps |
| 4 | Hammer Curl | 3 | 0 reps |
| 5 | Bicep Curl (Dumbbell) | 3 | 0 reps |
| 6 | Dips Between Chairs | 2 | 0 reps |
| 7 | Wrist Curls | 2 | 0 reps |
| 8 | Dead Hang | 2 | 0 reps |
Common questions
Yes, Shlomys 5 day splittt 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 10 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.
Shlomys 5 day splittt 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.
Shlomys 5 day splittt 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
