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BoostcampPNG

Athlete in bodybuilding

by Jorge J.

Program Description

For athletes (Not strength and conditioning)

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 08, 2024 04:01
  • Last Edited
    Jun 18, 2025 12:40

Summary

Unleash your inner athlete with this comprehensive 5-week bodybuilding program designed for serious lifters. Committing to 7 days a week, you'll engage in targeted workouts that sculpt your physique and enhance your strength. Each session features a mix of dumbbell, cable, and barbell exercises focusing on major muscle groups, ensuring balanced development and maximum gains. Get ready to push your limits and transform your body with proven techniques tailored for aspiring bodybuilders!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9.5
2
Hammer Curl
2
15-20 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9.5
2
Hammer Curl
2
15-20 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9.5
2
Hammer Curl
2
15-20 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9.5
2
Hammer Curl
2
15-20 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9.5
2
Hammer Curl
2
15-20 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
20-25 reps
RPE 10
2
Single Leg Press
3
12-15 reps
RPE 9.5
3
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
4
Walking Lunge
2
12-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
20-25 reps
RPE 10
2
Single Leg Press
3
12-15 reps
RPE 9.5
3
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
4
Walking Lunge
2
12-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
20-25 reps
RPE 10
2
Single Leg Press
3
12-15 reps
RPE 9.5
3
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
4
Walking Lunge
2
12-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
20-25 reps
RPE 10
2
Single Leg Press
3
12-15 reps
RPE 9.5
3
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
4
Walking Lunge
2
12-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
20-25 reps
RPE 10
2
Single Leg Press
3
12-15 reps
RPE 9.5
3
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
4
Walking Lunge
2
12-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Face Pull
2
15-20 reps
RPE 9.5
5
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Face Pull
2
15-20 reps
RPE 9.5
5
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Face Pull
2
15-20 reps
RPE 9.5
5
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Face Pull
2
15-20 reps
RPE 9.5
5
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Face Pull
2
15-20 reps
RPE 9.5
5
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8-12 reps
10-12 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8-12 reps
10-12 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8-12 reps
10-12 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8-12 reps
10-12 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
8-12 reps
10-12 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
High Row
2
8-12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
High Row
2
8-12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
High Row
2
8-12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
High Row
2
8-12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
High Row
2
8-12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
8-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Bench Press (Close Grip)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
Week 1
1 / 5 Weeks
Day 5
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
15-20 Reps
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@9.5
2
Hammer Curl
2 Sets
15-20 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
5
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@10
7
Upright Row (Barbell)
2 Sets
12-15 Reps
@10
Day 4
1
Larsen Press (Barbell)
2 Sets
1 Set
8-12 Reps
10-12 Reps
@9.5
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9.5
4
Dip (Bodyweight)
2 Sets
12-15 Reps
@10
Day 2
1
Hanging Leg Raise
2 Sets
20-25 Reps
@10
2
Single Leg Press
3 Sets
12-15 Reps
@9.5
3
Side Bend (Dumbbell)
2 Sets
12-15 Reps
@10
4
Walking Lunge
2 Sets
12-15 Reps
@9.5
5
Seated Calf Raise
2 Sets
12-15 Reps
@10
6
Hamstring Curl
2 Sets
8-12 Reps
@10
Day 3
1
Seated Row (Cable)
3 Sets
8-12 Reps
@10
2
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
3
Single Arm Iso Row
2 Sets
8-12 Reps
@10
4
Face Pull
2 Sets
15-20 Reps
@9.5
5
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@10
Day 6
1
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@10
2
Seated Row (Cable)
2 Sets
8-12 Reps
@10
3
High Row
2 Sets
8-12 Reps
@10
4
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@10
Day 7
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
2
Bench Press (Close Grip)
2 Sets
8-12 Reps
@10
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@10