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BoostcampPNG

5 day

by Jesse Loewen

Program Description

For me

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 14, 2025 11:02
  • Last Edited
    Jun 18, 2025 10:28

Summary

Transform your physique with this comprehensive 6-week program designed for dedicated lifters. Comprising five training days each week, you'll engage in a variety of compound and isolation exercises, including the Romanian Deadlift, Hip Thrust, and Incline Bench Press, all tailored to build strength and muscle across your entire body. With a mix of free weights and machines, this program is perfect for those looking to elevate their training intensity and achieve impressive results. Get ready to push your limits and redefine your fitness journey!
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hamstring Curl
3
12 reps
-
7
Back Extension (Weighted)
3
12 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
9
Farmer's Walk (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hamstring Curl
3
12 reps
-
7
Back Extension (Weighted)
3
12 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
9
Farmer's Walk (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hamstring Curl
3
12 reps
-
7
Back Extension (Weighted)
3
12 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
9
Farmer's Walk (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hamstring Curl
3
12 reps
-
7
Back Extension (Weighted)
3
12 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
9
Farmer's Walk (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hamstring Curl
3
12 reps
-
7
Back Extension (Weighted)
3
12 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
9
Farmer's Walk (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hamstring Curl
3
12 reps
-
7
Back Extension (Weighted)
3
12 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
9
Farmer's Walk (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
10 reps
-
6B
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Push Up
1
-
8
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
10 reps
-
6B
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Push Up
1
-
8
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
10 reps
-
6B
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Push Up
1
-
8
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
10 reps
-
6B
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Push Up
1
-
8
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
10 reps
-
6B
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Push Up
1
-
8
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
10 reps
-
6B
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Push Up
1
-
8
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Retractions
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
1
3
12 reps
12 reps
RPE 5
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Preacher Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Retractions
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
1
3
12 reps
12 reps
RPE 5
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Preacher Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Retractions
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
1
3
12 reps
12 reps
RPE 5
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Preacher Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Retractions
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
1
3
12 reps
12 reps
RPE 5
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Preacher Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Retractions
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
1
3
12 reps
12 reps
RPE 5
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Preacher Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Retractions
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
1
3
12 reps
12 reps
RPE 5
-
3
Lat Pulldown (Single Arm)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Preacher Curl (EZ Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Press
1
3
15 reps
12 reps
RPE 5
-
3
Walking Lunge (Dumbbell)
3
20 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Press
1
3
15 reps
12 reps
RPE 5
-
3
Walking Lunge (Dumbbell)
3
20 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Press
1
3
15 reps
12 reps
RPE 5
-
3
Walking Lunge (Dumbbell)
3
20 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Press
1
3
15 reps
12 reps
RPE 5
-
3
Walking Lunge (Dumbbell)
3
20 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Press
1
3
15 reps
12 reps
RPE 5
-
3
Walking Lunge (Dumbbell)
3
20 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Press
1
3
15 reps
12 reps
RPE 5
-
3
Walking Lunge (Dumbbell)
3
20 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
-
2
Y Raise
3
12 reps
-
3
External Rotations (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
-
2
Y Raise
3
12 reps
-
3
External Rotations (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
-
2
Y Raise
3
12 reps
-
3
External Rotations (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
-
2
Y Raise
3
12 reps
-
3
External Rotations (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
-
2
Y Raise
3
12 reps
-
3
External Rotations (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
-
2
Y Raise
3
12 reps
-
3
External Rotations (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
2
Hip Thrust (Barbell)
3 Sets
12 Reps
-
3
Good Morning
3 Sets
12 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
5
Hip Abductor (Machine)
3 Sets
12 Reps
-
6
Hamstring Curl
3 Sets
12 Reps
-
7
Back Extension (Weighted)
3 Sets
12 Reps
-
8
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
9
Farmer's Walk (Weighted)
3 Sets
20 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
3
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
4
Chest Fly (Cable)
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
6A
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
6B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Push Up
1 Set
-
8
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 3
1
Scapular Retractions
3 Sets
10 Reps
-
2
Lat Pulldown (Neutral Grip)
1 Set
3 Sets
12 Reps
12 Reps
@5
-
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
5
Dumbbell Row
3 Sets
12 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
7
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
Day 4
1
Standing Calf Raise
3 Sets
15 Reps
-
2
Leg Press
1 Set
3 Sets
15 Reps
12 Reps
@5
-
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
4
Seated Calf Raise
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Cable Crunch
3 Sets
15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
10 Reps
-
8
Hip Adductor (Machine)
3 Sets
12 Reps
-
Day 5
1
Face Pull
3 Sets
12 Reps
-
2
Y Raise
3 Sets
12 Reps
-
3
External Rotations (Cable)
3 Sets
12 Reps
-
4
Reverse Pec Deck
3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-