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5 Day Split

by kenneth A.

Program Description

Bulking or Recomp, not recommended for pure cutting due to the intensity and recoverability.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 15, 2025 08:18
  • Last Edited
    Oct 17, 2025 08:28

Summary

Elevate your training with the 5 Day Split program, designed for those ready to commit to a comprehensive four-week journey. This program features seven days of targeted workouts that focus on different muscle groups, ensuring balanced strength development and recovery. Each session includes a mix of machine, barbell, and dumbbell exercises, maximizing your gains while keeping your workouts fresh and engaging. With a full gym setup, you’ll have everything you need to push your limits and achieve your fitness goals. Get ready to transform your physique and build lasting strength!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.4%
Upper Back
9%
Lats
9%
Triceps
9%
Hamstrings
6.7%
Glutes
6.7%
Quadriceps
6.7%
Front Delts
6.2%
Chest
5.6%
Middle Delts
4.5%
Abs
4.5%
Forearms
3.9%
Adductors
3.4%
Calves
3.4%
Cardio
3.4%
Lower Back
2.2%
Abductors
2.2%
Rear Delts
1.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Smith Machine Press
3
6 reps
RPE 10
2
Pec Deck (Machine)
3
6 reps
RPE 10
3
Flat Press
2
8 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Smith Machine Press
3
6 reps
RPE 10
2
Pec Deck (Machine)
3
6 reps
RPE 10
3
Flat Press
2
8 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Smith Machine Press
3
6 reps
RPE 10
2
Pec Deck (Machine)
3
6 reps
RPE 10
3
Flat Press
2
8 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Smith Machine Press
3
6 reps
RPE 10
2
Pec Deck (Machine)
3
6 reps
RPE 10
3
Flat Press
2
8 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 10
2
Single Arm Row (Cable)
3
6 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
Lateral Pullovers
2
8 reps
RPE 10
5
Trap Shrug
2
6 reps
RPE 10
6
Rear Delt Fly
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 10
2
Single Arm Row (Cable)
3
6 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
Lateral Pullovers
2
8 reps
RPE 10
5
Trap Shrug
2
6 reps
RPE 10
6
Rear Delt Fly
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 10
2
Single Arm Row (Cable)
3
6 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
Lateral Pullovers
2
8 reps
RPE 10
5
Trap Shrug
2
6 reps
RPE 10
6
Rear Delt Fly
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 10
2
Single Arm Row (Cable)
3
6 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
Lateral Pullovers
2
8 reps
RPE 10
5
Trap Shrug
2
6 reps
RPE 10
6
Rear Delt Fly
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
8 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6 reps
RPE 10
6
Bicep Curl (Barbell)
2
6 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
6 reps
RPE 10
9
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 10
10
Forearm Flexor Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
8 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6 reps
RPE 10
6
Bicep Curl (Barbell)
2
6 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
6 reps
RPE 10
9
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 10
10
Forearm Flexor Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
8 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6 reps
RPE 10
6
Bicep Curl (Barbell)
2
6 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
6 reps
RPE 10
9
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 10
10
Forearm Flexor Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
6 reps
RPE 10
4
JM Press (Smith Machine)
2
8 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
6 reps
RPE 10
6
Bicep Curl (Barbell)
2
6 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
6 reps
RPE 10
9
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 10
10
Forearm Flexor Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
2
Squat (Smith Machine)
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hip Abductor (Machine)
2
8 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
8
Russian Twist (Dumbbell)
2
20 reps
RPE 10
9
Ab Crunch Machine
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
2
Squat (Smith Machine)
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hip Abductor (Machine)
2
8 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
8
Russian Twist (Dumbbell)
2
20 reps
RPE 10
9
Ab Crunch Machine
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
2
Squat (Smith Machine)
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hip Abductor (Machine)
2
8 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
8
Russian Twist (Dumbbell)
2
20 reps
RPE 10
9
Ab Crunch Machine
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
2
Squat (Smith Machine)
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hip Abductor (Machine)
2
8 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
8
Russian Twist (Dumbbell)
2
20 reps
RPE 10
9
Ab Crunch Machine
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Incline Smith Machine Press
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@10
@10
@10
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@10
@10
@10
3
Flat Press
1 Set
1 Set
8 Reps
8 Reps
@10
@10
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@10
@10
@10
2
Single Arm Row (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@10
@10
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
4
Lateral Pullovers
1 Set
1 Set
8 Reps
8 Reps
@10
@10
5
Trap Shrug
1 Set
1 Set
6 Reps
6 Reps
@10
@10
6
Rear Delt Fly
1 Set
1 Set
10 Reps
10 Reps
@10
@10
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
6 Reps
6 Reps
@10
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
6 Reps
6 Reps
@10
@10
4
JM Press (Smith Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@10
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@10
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
8
Hammer Curl (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@10
@10
9
Reverse Bicep Curl (EZ Bar)
1 Set
8 Reps
@10
10
Forearm Flexor Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@10
@10
2
Squat (Smith Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
3
Hamstring Curl
1 Set
1 Set
8 Reps
8 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
@10
@10
5
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
6
Hip Abductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
7
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
8
Russian Twist (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@10
@10
9
Ab Crunch Machine
1 Set
1 Set
8 Reps
8 Reps
@10
@10
Day 5
1
Cardio (LISS)
1 Set
30 mins
@7
Day 6
1
Cardio (LISS)
1 Set
30 mins
@7
Day 7
1
Cardio (LISS)
1 Set
30 mins
@7