5 day workout
Transform your physique in just 10 weeks with this 5-day program—sculpt strength and confidence through bodyweight and gym training.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Dumbbell Curl | 3 | 10 reps |
| 2 | Bicep Curl (Cable) | 3 | 0 reps |
| 3 | Preacher Curl (EZ Bar) | 3 | 0 reps |
| 4 | Bicep Curl (Barbell) | 3 | 21 reps |
| 5 | Tricep Pushdown (Cable) | 3 | 0 reps |
| 6 | Skull Crusher (Dumbbell) | 3 | 12 reps |
| 7 | Dip (Bodyweight) | 3 | 12 reps |
| 8 | Bench Press (Close Grip) | 3 | 10 reps |
| 9 | Cardio | 1 | 35 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 5 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 8 reps |
| 3 | Lunge (Barbell) | 6 | 14 reps |
| 4 | Seated Hamstring Curl | 3 | 20 reps |
| 5 | Calf Raise Single | 5 | 14 reps |
| 6 | Leg Press (45 Degrees) | 3 | 10 reps |
| 7 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 12 reps |
| 2 | Bench Press (Barbell) | 3 | 6 reps |
| 3 | Decline Bench Press (Barbell) | 3 | 10 reps |
| 4 | Cable Crossover | 3 | 10 reps |
| 5 | Incline Chest Fly (Dumbbell) | 3 | 10 reps |
| 6 | Push Up | 3 | 0 reps |
| 7 | Plate Loaded Bench Press | 3 | 0 reps |
| 8 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Press (Barbell) | 3 | 6 reps |
| 2 | Military Press (Barbell) | 3 | 6 reps |
| 3 | Arnold Press | 3 | 8 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 8 reps |
| 5 | Front Raise | 3 | 8 reps |
| 6 | Lying Rear Lateral Raise | 3 | 10 reps |
| 7 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Mountain Climber | 4 | 20 reps |
| 2 | Weighted Russian Twist | 4 | 20 reps |
| 3 | Single Arm Farmer Carry | 4 | 1 min |
| 4 | Hanging Leg Raise | 4 | 20 reps |
| 5 | Glute Bridge Hold | 4 | 20 reps |
| 6 | Plank | 4 | 1 min |
| 7 | Side Plank | 4 | 1 min |
| 8 | Cardio | 1 | 30 min |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5 day workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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.
5 day workout 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 day workout 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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