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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 15, 2025 08:46
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.1%
Lats
9.5%
Triceps
8.7%
Upper Back
8.5%
Hamstrings
6.7%
Chest
6.4%
Front Delts
6.2%
Glutes
6.2%
Quadriceps
5.7%
Middle Delts
5.1%
Abs
4.1%
Calves
3.9%
Cardio
3.9%
Adductors
3.6%
Forearms
2.8%
Lower Back
2.6%
Abductors
2.6%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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