logo
BoostcampPNG

5 DAY SPLIT

by Ezekiel

Program Description

5 day split

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 13, 2026 03:26
  • Last Edited
    Feb 18, 2026 12:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.4%
Upper Back
10%
Glutes
9%
Hamstrings
9%
Quadriceps
9%
Front Delts
7.6%
Lats
7.6%
Chest
7.1%
Biceps
7.1%
Abs
5.2%
Middle Delts
3.6%
Forearms
2.8%
Lower Back
2.8%
Calves
2.8%
Rear Delts
2.1%
Abductors
2.1%
Adductors
1.7%
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
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Tricep Kickback
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Tricep Kickback
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Tricep Kickback
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Tricep Kickback
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Tricep Kickback
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Tricep Kickback
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Tricep Kickback
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Tricep Kickback
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Tricep Kickback
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Tricep Kickback
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Tricep Kickback
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
3
20 reps
-
8
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
3
20 reps
-
8
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
3
20 reps
-
8
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
3
20 reps
-
8
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
3
20 reps
-
8
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
3
20 reps
-
8
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
3
20 reps
-
8
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
3
20 reps
-
8
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
3
20 reps
-
8
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
3
20 reps
-
8
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
3
20 reps
-
8
Hyperextension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
10-12 reps
-
2
Hip Abductor (Machine)
3
15-20 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
10-12 reps
-
2
Hip Abductor (Machine)
3
15-20 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
10-12 reps
-
2
Hip Abductor (Machine)
3
15-20 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
10-12 reps
-
2
Hip Abductor (Machine)
3
15-20 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
10-12 reps
-
2
Hip Abductor (Machine)
3
15-20 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
10-12 reps
-
2
Hip Abductor (Machine)
3
15-20 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
10-12 reps
-
2
Hip Abductor (Machine)
3
15-20 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
10-12 reps
-
2
Hip Abductor (Machine)
3
15-20 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
10-12 reps
-
2
Hip Abductor (Machine)
3
15-20 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
10-12 reps
-
2
Hip Abductor (Machine)
3
15-20 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
10-12 reps
-
2
Hip Abductor (Machine)
3
15-20 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
-
2
Chest Fly (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Pendlay Row
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Zottoman Curls
3
10-15 reps
-
8
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
-
2
Chest Fly (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Pendlay Row
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Zottoman Curls
3
10-15 reps
-
8
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
-
2
Chest Fly (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Pendlay Row
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Zottoman Curls
3
10-15 reps
-
8
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
-
2
Chest Fly (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Pendlay Row
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Zottoman Curls
3
10-15 reps
-
8
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
-
2
Chest Fly (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Pendlay Row
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Zottoman Curls
3
10-15 reps
-
8
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
-
2
Chest Fly (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Pendlay Row
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Zottoman Curls
3
10-15 reps
-
8
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
-
2
Chest Fly (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Pendlay Row
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Zottoman Curls
3
10-15 reps
-
8
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
-
2
Chest Fly (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Pendlay Row
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Zottoman Curls
3
10-15 reps
-
8
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
-
2
Chest Fly (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Pendlay Row
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Zottoman Curls
3
10-15 reps
-
8
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
-
2
Chest Fly (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Pendlay Row
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Zottoman Curls
3
10-15 reps
-
8
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
-
2
Chest Fly (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Pendlay Row
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Zottoman Curls
3
10-15 reps
-
8
Shrug (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
AMRAP
-
2
Leg Press
3
10-15 reps
-
3
Deadlift (Dumbbell)
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
AMRAP
-
2
Leg Press
3
10-15 reps
-
3
Deadlift (Dumbbell)
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
AMRAP
-
2
Leg Press
3
10-15 reps
-
3
Deadlift (Dumbbell)
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
AMRAP
-
2
Leg Press
3
10-15 reps
-
3
Deadlift (Dumbbell)
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
AMRAP
-
2
Leg Press
3
10-15 reps
-
3
Deadlift (Dumbbell)
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
AMRAP
-
2
Leg Press
3
10-15 reps
-
3
Deadlift (Dumbbell)
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
AMRAP
-
2
Leg Press
3
10-15 reps
-
3
Deadlift (Dumbbell)
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
AMRAP
-
2
Leg Press
3
10-15 reps
-
3
Deadlift (Dumbbell)
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
AMRAP
-
2
Leg Press
3
10-15 reps
-
3
Deadlift (Dumbbell)
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
AMRAP
-
2
Leg Press
3
10-15 reps
-
3
Deadlift (Dumbbell)
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
AMRAP
-
2
Leg Press
3
10-15 reps
-
3
Deadlift (Dumbbell)
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lunge (Dumbbell)
3
10-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Week 1
1 / 11 Weeks
Day 1
1
Push Up
1 Set
AMRAP
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
5
Reverse Pec Deck
3 Sets
10-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
7
Tricep Kickback
3 Sets
10-15 Reps
-
Day 2
1
Pull-Up (Assisted)
3 Sets
8-10 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
Seated Row (Machine)
3 Sets
8-10 Reps
-
4
Standing Pullover (Cable)
2 Sets
10-15 Reps
-
5
Preacher Curl (Machine)
3 Sets
10-15 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
-
7
Wrist Curls
3 Sets
20 Reps
-
8
Hyperextension
3 Sets
15 Reps
-
Day 4
1
Dip (Assisted)
3 Sets
8-10 Reps
-
2
Chest Fly (Machine)
3 Sets
8-10 Reps
-
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
-
4
Underhand Lat Pulldown
3 Sets
10-12 Reps
-
5
Pendlay Row
3 Sets
8-10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
7
Zottoman Curls
3 Sets
10-15 Reps
-
8
Shrug (Dumbbell)
3 Sets
15 Reps
-
Day 3
1
Glute Kickback
3 Sets
10-12 Reps
-
2
Hip Abductor (Machine)
3 Sets
15-20 Reps
-
3
Lying Leg Curl
3 Sets
10-12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
5
Lunge (Dumbbell)
3 Sets
10-15 Reps
-
6
Calf Raise (Machine)
3 Sets
20 Reps
-
7
Cable Crunch
3 Sets
20 Reps
-
Day 5
1
Squat (Bodyweight)
1 Set
AMRAP
-
2
Leg Press
3 Sets
10-15 Reps
-
3
Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Lunge (Dumbbell)
3 Sets
10-15 Reps
-
6
Calf Raise (Machine)
3 Sets
20 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
20 Reps
-