logo
BoostcampPNG

5 day workout

by

Program Description

Transform your physique in just 10 weeks with this 5-day program—sculpt strength and confidence through bodyweight and gym training.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 26, 2025 12:14
  • Last Edited
    Sep 26, 2025 01:10
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.1%
Triceps
11.8%
Chest
11.5%
Abs
10.2%
Hamstrings
7.4%
Glutes
6.3%
Middle Delts
5.9%
Quadriceps
5.8%
Biceps
5.1%
Rear Delts
4.5%
Lower Back
4.1%
Upper Back
2.7%
Forearms
2.3%
Adductors
2.2%
Cardio
2.1%
Calves
2.1%
Abductors
2%
Olympic
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Seated Dumbbell Curl
3 Sets
10 Reps
-
2
Bicep Curl (Cable)
3 Sets
-
3
Preacher Curl (EZ Bar)
3 Sets
-
4
Bicep Curl (Barbell)
3 Sets
21 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
-
6
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
7
Dip (Bodyweight)
3 Sets
12 Reps
-
8
Bench Press (Close Grip)
3 Sets
10 Reps
-
9
Cardio
1 Set
35 mins
-
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Lunge (Barbell)
6 Sets
14 Reps
-
4
Seated Hamstring Curl
3 Sets
20 Reps
-
5
Calf Raise Single
5 Sets
14 Reps
-
6
Leg Press (45 Degrees)
3 Sets
10 Reps
-
7
Cardio
1 Set
30 mins
-
Day 3
1
Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Bench Press (Barbell)
3 Sets
6 Reps
-
3
Decline Bench Press (Barbell)
3 Sets
10 Reps
-
4
Cable Crossover
3 Sets
10 Reps
-
5
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
-
6
Push Up
3 Sets
-
7
Plate Loaded Bench Press
3 Sets
-
8
Cardio
1 Set
30 mins
-
Day 4
1
Push Press (Barbell)
3 Sets
6 Reps
-
2
Military Press (Barbell)
3 Sets
6 Reps
-
3
Arnold Press
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
5
Front Raise
3 Sets
8 Reps
-
6
Lying Rear Lateral Raise
3 Sets
10 Reps
-
7
Cardio
1 Set
30 mins
-
Day 5
1
Mountain Climber
4 Sets
20 Reps
-
2
Weighted Russian Twist
4 Sets
20 Reps
-
3
Single Arm Farmer Carry
4 Sets
1 mins
-
4
Hanging Leg Raise
4 Sets
20 Reps
-
5
Glute Bridge Hold
4 Sets
20 Reps
-
6
Plank
4 Sets
1 mins
-
7
Side Plank
4 Sets
1 mins
-
8
Cardio
1 Set
30 mins
-