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Malone 5 day full body part 1

by Mike Malone
5.0
(1 rating)

Program Description

This High Frequency program has a main focus on muscle building but also gives cardio benefits from supersets and one circuit day. Some people may be skeptical of the High frequency but I try to incorporate different movement patterns so as to not have much overlap and overuse. Note that day 3 uses more explosive movements which causes less muscle fatigue. The circuit fashion keeps the heart rate up though. Also it’s only a 4 week program. So if it doesn’t jive with you, you are not committing to 3+ months worth of something you don’t like. But If it works then give it another month. This is the program I currently just finished and will do another month with some tweaks to bring some freshness in. Once I finish that one, I will publish. And this is not an easy program. Scale it to your ability. If you need to cut it to 2 sets then do it. Make it your program. Enjoy and stay safe.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 15, 2024 11:27
  • Last Edited
    Oct 18, 2024 02:56
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
8 reps
RPE 7
1B
Rear Delt Row
2
12 reps
RPE 7
2A
Cossack Squat
2
8 reps
RPE 7
2B
Dip (Weighted)
2
8 reps
RPE 7
2C
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
3A
Standing Calf Raise
2
8 reps
RPE 9
3B
Side Crunch (Cable)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
8 reps
RPE 7.5
1B
Rear Delt Row
3
12 reps
RPE 7.5
2A
Cossack Squat
3
8 reps
RPE 7.5
2B
Dip (Weighted)
3
8 reps
RPE 7.5
2C
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
3A
Standing Calf Raise
4
8 reps
RPE 9
3B
Side Crunch (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
8 reps
RPE 8
1B
Rear Delt Row
3
12 reps
RPE 8
2A
Cossack Squat
3
8 reps
RPE 8
2B
Dip (Weighted)
3
8 reps
RPE 8
2C
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
3A
Standing Calf Raise
4
8 reps
RPE 9
3B
Side Crunch (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
4
8 reps
RPE 8
1B
Rear Delt Row
4
12 reps
RPE 8
2A
Cossack Squat
3
8 reps
RPE 8
2B
Dip (Weighted)
3
8 reps
RPE 8
2C
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
3A
Standing Calf Raise
4
8 reps
RPE 9
3B
Side Crunch (Cable)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 7
1B
Lying Leg Curl
2
12 reps
RPE 7
2A
Lu Raise
2
8 reps
RPE 7
2B
Lat Pulldown (Close Grip)
2
8 reps
RPE 7
2C
Overhead Extension (EZ Bar)
2
12 reps
RPE 7
3A
Neck Curl
2
12 reps
RPE 6
3B
Wrist Curls
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 7.5
1B
Lying Leg Curl
3
12 reps
RPE 7.5
2A
Lu Raise
3
8 reps
RPE 7.5
2B
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
2C
Overhead Extension (EZ Bar)
3
12 reps
RPE 7.5
3A
Neck Curl
4
12 reps
RPE 6
3B
Wrist Curls
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
1B
Lying Leg Curl
3
12 reps
RPE 8
2A
Lu Raise
3
8 reps
RPE 8
2B
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
2C
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
3A
Neck Curl
4
12 reps
RPE 6
3B
Wrist Curls
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
1B
Lying Leg Curl
4
12 reps
RPE 8
2A
Lu Raise
3
8 reps
RPE 8
2B
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
2C
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
3A
Neck Curl
4
12 reps
RPE 6
3B
Wrist Curls
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plyo Push Up
3
5 reps
1B
Kettlebell Gorilla Row
3
5 reps
1C
Jump Squat
3
5 reps
1D
Kettlebell Swing
3
5 reps
1E
Hanging Toes To Bar
3
5 reps
1F
Thruster (Barbell)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plyo Push Up
3
5 reps
1B
Kettlebell Gorilla Row
3
5 reps
1C
Jump Squat
3
5 reps
1D
Kettlebell Swing
3
5 reps
1E
Hanging Toes To Bar
3
5 reps
1F
Thruster (Barbell)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plyo Push Up
4
5 reps
1B
Kettlebell Gorilla Row
4
5 reps
1C
Jump Squat
4
5 reps
1D
Kettlebell Swing
4
5 reps
1E
Hanging Toes To Bar
4
5 reps
1F
Thruster (Barbell)
4
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plyo Push Up
5
5 reps
1B
Kettlebell Gorilla Row
5
5 reps
1C
Jump Squat
5
5 reps
1D
Kettlebell Swing
5
5 reps
1E
Hanging Toes To Bar
5
5 reps
1F
Thruster (Barbell)
5
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
1B
Upright Row (Cable)
2
12 reps
RPE 7
2A
Sissy Squat
2
8 reps
RPE 7
2B
Pullover (Dumbbell)
2
8 reps
RPE 7
2C
Alternating Dumbbell Curl
2
12 reps
RPE 7
3A
Seated Calf Raise
2
15 reps
RPE 7
3B
Russian Twist
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
1B
Upright Row (Cable)
3
12 reps
RPE 7.5
2A
Sissy Squat
3
8 reps
RPE 7.5
2B
Pullover (Dumbbell)
3
8 reps
RPE 7.5
2C
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
3A
Seated Calf Raise
4
15 reps
RPE 9
3B
Russian Twist
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Upright Row (Cable)
3
12 reps
RPE 8
2A
Sissy Squat
3
8 reps
RPE 8
2B
Pullover (Dumbbell)
3
8 reps
RPE 8
2C
Alternating Dumbbell Curl
3
12 reps
RPE 8
3A
Seated Calf Raise
4
15 reps
RPE 9
3B
Russian Twist
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
1B
Upright Row (Cable)
4
12 reps
RPE 8
2A
Sissy Squat
3
8 reps
RPE 8
2B
Pullover (Dumbbell)
3
8 reps
RPE 8
2C
Alternating Dumbbell Curl
3
12 reps
RPE 8
3A
Seated Calf Raise
4
15 reps
RPE 9
3B
Russian Twist
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
2
6 reps
RPE 7
1B
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
2A
Lying Rear Lateral Raise
2
8 reps
RPE 7
2B
Tricep Pushdown (Cable)
2
12 reps
RPE 7
2C
Lunge (Barbell)
2
8 reps
RPE 7
3A
Neck Curl
2
12 reps
RPE 6
3B
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
7 reps
RPE 7.5
1B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2A
Lying Rear Lateral Raise
3
10 reps
RPE 7.5
2B
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
2C
Lunge (Barbell)
3
8 reps
RPE 7.5
3A
Neck Curl
4
12 reps
RPE 6
3B
Reverse Wrist Curl (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
7 reps
RPE 7.5
1B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2A
Lying Rear Lateral Raise
3
10 reps
RPE 7.5
2B
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
2C
Lunge (Barbell)
3
8 reps
RPE 7.5
3A
Neck Curl
4
12 reps
RPE 6
3B
Reverse Wrist Curl (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
8 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2A
Lying Rear Lateral Raise
3
10 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
2C
Lunge (Barbell)
3
8 reps
RPE 8
3A
Neck Curl
4
12 reps
RPE 6
3B
Reverse Wrist Curl (Barbell)
4
12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 3
1A
Plyo Push Up
3 Sets
5 Reps
1B
Kettlebell Gorilla Row
3 Sets
5 Reps
1C
Jump Squat
3 Sets
5 Reps
1D
Kettlebell Swing
3 Sets
5 Reps
1E
Hanging Toes To Bar
3 Sets
5 Reps
1F
Thruster (Barbell)
3 Sets
5 Reps
Day 1
1A
Safety Bar Squat
2 Sets
8 Reps
@7
1B
Rear Delt Row
2 Sets
12 Reps
@7
2A
Cossack Squat
2 Sets
8 Reps
@7
2B
Dip (Weighted)
2 Sets
8 Reps
@7
2C
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@7
3A
Standing Calf Raise
2 Sets
8 Reps
@9
3B
Side Crunch (Cable)
2 Sets
12 Reps
@7
Day 2
1A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8 Reps
@7
1B
Lying Leg Curl
2 Sets
12 Reps
@7
2A
Lu Raise
2 Sets
8 Reps
@7
2B
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@7
2C
Overhead Extension (EZ Bar)
2 Sets
12 Reps
@7
3A
Neck Curl
2 Sets
12 Reps
@6
3B
Wrist Curls
2 Sets
12 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
1B
Upright Row (Cable)
2 Sets
12 Reps
@7
2A
Sissy Squat
2 Sets
8 Reps
@7
2B
Pullover (Dumbbell)
2 Sets
8 Reps
@7
2C
Alternating Dumbbell Curl
2 Sets
12 Reps
@7
3A
Seated Calf Raise
2 Sets
15 Reps
@7
3B
Russian Twist
2 Sets
15 Reps
@7
Day 5
1A
Wide Grip Pull-Up
2 Sets
6 Reps
@7
1B
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@7
2A
Lying Rear Lateral Raise
2 Sets
8 Reps
@7
2B
Tricep Pushdown (Cable)
2 Sets
12 Reps
@7
2C
Lunge (Barbell)
2 Sets
8 Reps
@7
3A
Neck Curl
2 Sets
12 Reps
@6
3B
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
@9