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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
    May 14, 2025 11:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-