Adonis 5 day split
Hypertrophy program for novice and above lifters.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps | @6 |
| 1 | 10 reps | @9 | ||
| 2 | Incline Bench Press (Barbell) | 1 | 10 reps | @6 |
| 1 | 10 reps | @9 | ||
| 3 | Cable Crossover | 1 | 12 reps | @6 |
| 1 | 10 reps | @8.5 | ||
| 4 | Seated Shoulder Press (Dumbbell) | 1 | 12 reps | @6 |
| 1 | 10 reps | @9.5 | ||
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 1 | 15 reps | @6 |
| 1 | 15 reps | @10 | ||
| 5B | Front Raise | 1 | 10 reps | @6 |
| 1 | 10 reps | @8.5 | ||
| Superset | ||||
| 6A | Tricep Extension (Cable) | 1 | 10 reps | @6 |
| 1 | 10 reps | @9 | ||
| 6B | Tricep Rope Push Down (Cable) | 1 | 10 reps | @6 |
| 1 | 10 reps | @9.5 | ||
| 7 | Reverse Grip Tricep Pushdown | 1 | 10 reps | @6 |
| 1 | 10 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Wide Grip Lat Pulldown | 1 | 12 reps | @6 |
| 1 | 10 reps | @9 | ||
| 1B | Underhand Lat Pulldown | 1 | 12 reps | @6 |
| 1 | 10 reps | @9.5 | ||
| 2 | Seated Row (Cable) | 1 | 10 reps | @6 |
| 1 | 10 reps | @9 | ||
| 3 | Chest Supported Row (Dumbbell) | 1 | 10 reps | @6 |
| 1 | 10 reps | @9 | ||
| 4 | Rear Delt Fly (Cable) | 1 | 20 reps | @6 |
| 1 | 20 reps | @7 | ||
| 1 | 20 reps | @9 | ||
| 5 | Preacher Curl (EZ Bar) | 1 | 12 reps | @6 |
| 1 | 12 reps | @9 | ||
| 6 | Incline Curl (Dumbbell) | 1 | 12 reps | @6 |
| 1 | 12 reps | @9 | ||
| 7 | Wrist Curls | 1 | 15 reps | @7.5 |
| 1 | 20 reps | @9.5 | ||
| 8 | Wrist Extension (Dumbbell) | 1 | 15 reps | @7.5 |
| 1 | 20 reps | @9.5 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10 reps | — |
| 1 | 15 reps | @6 | ||
| 1 | 20 reps | @8.5 | ||
| 2 | Leg Extension | 1 | 15 reps | @6.5 |
| 1 | 20 reps | @10 | ||
| 3 | Hack Squat | 1 | 10 reps | @6 |
| 1 | 15 reps | @8.5 | ||
| 4 | Split Squat (Dumbbell) | 1 | 10 reps | @6.5 |
| 1 | 12 reps | @9 | ||
| 5 | Calf Raise (Leg Press) | 1 | 20 reps | @6.5 |
| 1 | 20 reps | @9 | ||
| 6 | Standing Calf Raise | 1 | 20 reps | @6 |
| 1 | 20 reps | @9 | ||
| 7 | Sissy Squat | 1 | 0+ reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pec Deck (Machine) | 1 | 10 reps | @6 |
| 1 | 10 reps | @9 | ||
| 1B | Incline Bench Press (Barbell) | 1 | 10 reps | @6 |
| 1 | 8 reps | @9 | ||
| 2 | Seated Overhead Press (Barbell) | 1 | 10 reps | @6 |
| 1 | 10 reps | @9.5 | ||
| Superset | ||||
| 3A | Face Pull | 1 | 15 reps | @6 |
| 1 | 15 reps | @10 | ||
| 3B | Reverse Pec Deck | 1 | 15 reps | @6 |
| 1 | 20 reps | @10 | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 15 reps | @6 |
| 1 | 10 reps | @10 | ||
| Superset | ||||
| 5A | Tricep Pushdown (Cable) | 1 | 10 reps | @6 |
| 1 | 12 reps | @10 | ||
| 5B | Dip (Weighted) | 1 | 10 reps | @6 |
| 1 | 10 reps | @9 | ||
| 6 | French Press | 1 | 12 reps | @6 |
| 1 | 12 reps | @10 | ||
| 7 | Bicep Curl (Barbell) | 1 | 12 reps | @6 |
| 1 | 12 reps | @9 | ||
| 8 | Preacher Curl (EZ Bar) | 1 | 12 reps | @6 |
| 1 | 12 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 1 | 15 reps | @6 |
| 1 | 20 reps | @10 | ||
| 2 | Stiff Leg Deadlift | 1 | 12 reps | @6 |
| 1 | 12 reps | @9 | ||
| Superset | ||||
| 3A | Barbell Row | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @9 | ||
| 3B | Under Hand Cable Row | 1 | 10 reps | @6 |
| 1 | 10 reps | @9 | ||
| Superset | ||||
| 4A | Standing Pullover (Cable) | 1 | 12 reps | @6 |
| 1 | 12 reps | @10 | ||
| 4B | Shrug (Barbell) | 1 | 10 reps | @6 |
| 1 | 12 reps | @10 | ||
| 5 | Leg Curl | 1 | 20 reps | @9 |
| 6 | Deadlift (Barbell) | 1 | 10 reps | @6 |
| 1 | 8 reps | @8.5 | ||
| 7 | Single Leg Calf Raise (Weighted) | 1 | 20 reps | @6 |
| 1 | 20 reps | @10 | ||
| Superset | ||||
| 8A | Wrist Extension (Dumbbell) | 1 | 20 reps | @6 |
| 1 | 20 reps | @10 | ||
| 8B | Wrist Curls | 1 | 20 reps | @6 |
| 1 | 20 reps | @10 | ||
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Adonis 5 day split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Adonis 5 day split is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Adonis 5 day split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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