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5 day ATLAT

by Travis M.

Program Description

3 different days, over 5 days of the week. Lower is in maintenance, Arms and Torso are growing.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 06, 2025 06:58
  • Last Edited
    Aug 12, 2025 12:25

Summary

Unleash your potential with the 5 Day ATLAT program, a comprehensive 4-week training plan designed to sculpt your arms, core, and legs. Each week features five targeted workouts that blend supersets and machine exercises, ensuring maximum muscle engagement and growth. With a focus on progressive overload, you'll tackle a variety of movements, including cable curls, leg presses, and core-strengthening routines. Equip yourself with the tools for success and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.8%
Front Delts
11.7%
Biceps
10%
Triceps
10%
Chest
8.3%
Lats
6.7%
Hamstrings
6.7%
Middle Delts
5.8%
Abs
5.8%
Quadriceps
5.8%
Glutes
5%
Forearms
3.3%
Rear Delts
1.7%
Abductors
1.7%
Lower Back
0.8%
Calves
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
10-15 reps
-
1B
Reverse Bicep Curl (Cable)
4
10-15 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Front Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
10-15 reps
-
1B
Reverse Bicep Curl (Cable)
4
10-15 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Front Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
10-15 reps
-
1B
Reverse Bicep Curl (Cable)
4
10-15 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Front Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
10-15 reps
-
1B
Reverse Bicep Curl (Cable)
4
10-15 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Front Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
4
10-15 reps
-
1B
Kelso Shrug
4
10-15 reps
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Cable Crossover
2
10-15 reps
-
4
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
4
10-15 reps
-
1B
Kelso Shrug
4
10-15 reps
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Cable Crossover
2
10-15 reps
-
4
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
4
10-15 reps
-
1B
Kelso Shrug
4
10-15 reps
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Cable Crossover
2
10-15 reps
-
4
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
4
10-15 reps
-
1B
Kelso Shrug
4
10-15 reps
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Cable Crossover
2
10-15 reps
-
4
Abs Crunch (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Thrust (Machine)
2
10-15 reps
-
5
Standing Calf Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Thrust (Machine)
2
10-15 reps
-
5
Standing Calf Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Thrust (Machine)
2
10-15 reps
-
5
Standing Calf Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Thrust (Machine)
2
10-15 reps
-
5
Standing Calf Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
10-15 reps
-
1B
Reverse Bicep Curl (Cable)
4
10-15 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Front Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
10-15 reps
-
1B
Reverse Bicep Curl (Cable)
4
10-15 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Front Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
10-15 reps
-
1B
Reverse Bicep Curl (Cable)
4
10-15 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Front Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
10-15 reps
-
1B
Reverse Bicep Curl (Cable)
4
10-15 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Front Raise
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
4
10-15 reps
-
1B
Kelso Shrug
4
10-15 reps
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Cable Crossover
2
10-15 reps
-
4
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
4
10-15 reps
-
1B
Kelso Shrug
4
10-15 reps
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Cable Crossover
2
10-15 reps
-
4
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
4
10-15 reps
-
1B
Kelso Shrug
4
10-15 reps
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Cable Crossover
2
10-15 reps
-
4
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
4
10-15 reps
-
1B
Kelso Shrug
4
10-15 reps
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Cable Crossover
2
10-15 reps
-
4
Abs Crunch (Machine)
2
10-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Bicep Curl (Cable)
4 Sets
10-15 Reps
-
1B
Reverse Bicep Curl (Cable)
4 Sets
10-15 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
3B
Front Raise
2 Sets
10-15 Reps
-
Day 2
1A
Seated Row (Machine)
4 Sets
10-15 Reps
-
1B
Kelso Shrug
4 Sets
10-15 Reps
-
2
Chest Press (Machine)
3 Sets
10-15 Reps
-
3
Cable Crossover
2 Sets
10-15 Reps
-
4
Abs Crunch (Machine)
2 Sets
10-15 Reps
-
Day 3
1
Leg Press
4 Sets
10-15 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Leg Curl
3 Sets
10-15 Reps
-
4
Hip Thrust (Machine)
2 Sets
10-15 Reps
-
5
Standing Calf Raise
1 Set
AMRAP
-
Day 4
1A
Bicep Curl (Cable)
4 Sets
10-15 Reps
-
1B
Reverse Bicep Curl (Cable)
4 Sets
10-15 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
3B
Front Raise
2 Sets
10-15 Reps
-
Day 5
1A
Seated Row (Machine)
4 Sets
10-15 Reps
-
1B
Kelso Shrug
4 Sets
10-15 Reps
-
2
Chest Press (Machine)
3 Sets
10-15 Reps
-
3
Cable Crossover
2 Sets
10-15 Reps
-
4
Abs Crunch (Machine)
2 Sets
10-15 Reps
-