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27.10.25-1.12.25

by Jakob J.
1 athletes joined

Program Description

**27.10.25-1.12.25** is a dynamic 5-week training program designed to push your limits and build strength across all major muscle groups. With 25 training days packed into this program, you'll engage in a variety of exercises targeting your chest, back, legs, and arms, utilizing both free weights and machines. Each session is structured to maximize intensity and effectiveness, ensuring you make significant gains. Get ready to transform your physique and elevate your fitness game!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 27, 2025 10:05
  • Last Edited
    Oct 28, 2025 01:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Upper Back
12.3%
Chest
11.4%
Biceps
10.2%
Lats
9.7%
Front Delts
8.2%
Middle Delts
6.3%
Forearms
5%
Hamstrings
4.8%
Rear Delts
4.5%
Quadriceps
4.1%
Abs
3%
Glutes
2.6%
Calves
1.9%
Lower Back
1.5%
Adductors
0.7%
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Cable)
2
-
3
Dip (Weighted)
2
-
4
Lying Side Lateral Raise
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Cable)
2
-
3
Dip (Weighted)
2
-
4
Lying Side Lateral Raise
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Cable)
2
-
3
Dip (Weighted)
2
-
4
Lying Side Lateral Raise
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Cable)
2
-
3
Dip (Weighted)
2
-
4
Lying Side Lateral Raise
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Cable)
2
-
3
Dip (Weighted)
2
-
4
Lying Side Lateral Raise
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
6
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
6
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
6
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
6
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
6
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Calf Raise (Leg Press)
2
-
6
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Cable Crossover
3
-
3
Bent Over Row (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Cable Crossover
3
-
3
Bent Over Row (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Cable Crossover
3
-
3
Bent Over Row (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Cable Crossover
3
-
3
Bent Over Row (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Cable Crossover
3
-
3
Bent Over Row (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lying Side Lateral Raise
2
-
3
Rear Delt Fly (Cable)
2
-
4
Overhead Extension (EZ Bar)
2
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Face Away Cable Curl
2
-
7
Hammer Curl (Cable)
2
-
8
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lying Side Lateral Raise
2
-
3
Rear Delt Fly (Cable)
2
-
4
Overhead Extension (EZ Bar)
2
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Face Away Cable Curl
2
-
7
Hammer Curl (Cable)
2
-
8
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lying Side Lateral Raise
2
-
3
Rear Delt Fly (Cable)
2
-
4
Overhead Extension (EZ Bar)
2
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Face Away Cable Curl
2
-
7
Hammer Curl (Cable)
2
-
8
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lying Side Lateral Raise
2
-
3
Rear Delt Fly (Cable)
2
-
4
Overhead Extension (EZ Bar)
2
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Face Away Cable Curl
2
-
7
Hammer Curl (Cable)
2
-
8
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lying Side Lateral Raise
2
-
3
Rear Delt Fly (Cable)
2
-
4
Overhead Extension (EZ Bar)
2
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Face Away Cable Curl
2
-
7
Hammer Curl (Cable)
2
-
8
Wrist Curls
2
-
Week 1
1 / 5 Weeks
Day 2
1
Bent Over Row (Barbell)
2 Sets
-
2
Lat Pulldown
2 Sets
-
3
Chest Supported Row (Machine)
2 Sets
-
4
Rear Delt Fly (Cable)
2 Sets
-
5
Preacher Curl (EZ Bar)
3 Sets
-
6
Wrist Curls
2 Sets
-
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Chest Fly (Cable)
2 Sets
-
3
Dip (Weighted)
2 Sets
-
4
Lying Side Lateral Raise
2 Sets
-
5
Overhead Tricep Extension (Cable)
2 Sets
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
-
Day 3
1
Seated Hamstring Curl
2 Sets
-
2
Squat (Smith Machine)
2 Sets
-
3
Romanian Deadlift (Barbell)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Calf Raise (Leg Press)
2 Sets
-
6
Cable Crunch
2 Sets
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Cable Crossover
3 Sets
-
3
Bent Over Row (Barbell)
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Chest Supported Row (Machine)
2 Sets
-
Day 5
1
Seated Shoulder Press (Dumbbell)
2 Sets
-
2
Lying Side Lateral Raise
2 Sets
-
3
Rear Delt Fly (Cable)
2 Sets
-
4
Overhead Extension (EZ Bar)
2 Sets
-
5
V-Handle Tricep Pushdown (Cable)
2 Sets
-
6
Face Away Cable Curl
2 Sets
-
7
Hammer Curl (Cable)
2 Sets
-
8
Wrist Curls
2 Sets
-