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BoostcampPNG
5 Days of Destruction!
by RileyP
Program Description
Whole body hypertrophy
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jun 20, 2024 02:59
Last Edited
Jun 26, 2024 09:40
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Dip (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Inverted Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
12 Reps
@8
7
Ab Wheel
2 Sets
12 Reps
@8
8
Neck Extension
2 Sets
15 Reps
@6
Day 4
1
Dip (Weighted)
3 Sets
8 Reps
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Tricep Extension (Barbell)
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
8 Reps
@8
5
Sissy Squats
3 Sets
12 Reps
@8
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9
5
Neck Extension
2 Sets
15 Reps
@6
6
Hanging Leg Raise
2 Sets
12 Reps
@8
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
2
Squat (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Ab Wheel
2 Sets
12 Reps
@9
7
Neck Curl
2 Sets
15 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Dip (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Inverted Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
12 Reps
@8
7
Ab Wheel
2 Sets
12 Reps
@8
8
Neck Extension
2 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
8 Reps
@8
5
Sissy Squats
3 Sets
12 Reps
@8
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9
5
Neck Extension
2 Sets
15 Reps
@6
6
Hanging Leg Raise
2 Sets
12 Reps
@8
Day 4
1
Dip (Weighted)
3 Sets
8 Reps
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Tricep Extension (Barbell)
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
8 Reps
@8
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
2
Squat (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Ab Wheel
2 Sets
12 Reps
@9
7
Neck Curl
2 Sets
15 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Dip (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Inverted Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
12 Reps
@8
7
Ab Wheel
2 Sets
12 Reps
@8
8
Neck Extension
2 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
8 Reps
@8
5
Sissy Squats
3 Sets
12 Reps
@8
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9
5
Neck Extension
2 Sets
15 Reps
@6
6
Hanging Leg Raise
2 Sets
12 Reps
@8
Day 4
1
Dip (Weighted)
3 Sets
8 Reps
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Tricep Extension (Barbell)
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
8 Reps
@8
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
2
Squat (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Ab Wheel
2 Sets
12 Reps
@9
7
Neck Curl
2 Sets
15 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Dip (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Inverted Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
12 Reps
@8
7
Ab Wheel
2 Sets
12 Reps
@8
8
Neck Extension
2 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
8 Reps
@8
5
Sissy Squats
3 Sets
12 Reps
@8
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9
5
Neck Extension
2 Sets
15 Reps
@6
6
Hanging Leg Raise
2 Sets
12 Reps
@8
Day 4
1
Dip (Weighted)
3 Sets
8 Reps
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Tricep Extension (Barbell)
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
8 Reps
@8
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
2
Squat (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Ab Wheel
2 Sets
12 Reps
@9
7
Neck Curl
2 Sets
15 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Dip (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Inverted Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
12 Reps
@8
7
Ab Wheel
2 Sets
12 Reps
@8
8
Neck Extension
2 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
8 Reps
@8
5
Sissy Squats
3 Sets
12 Reps
@8
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9
5
Neck Extension
2 Sets
15 Reps
@6
6
Hanging Leg Raise
2 Sets
12 Reps
@8
Day 4
1
Dip (Weighted)
3 Sets
8 Reps
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Tricep Extension (Barbell)
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
8 Reps
@8
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
2
Squat (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Ab Wheel
2 Sets
12 Reps
@9
7
Neck Curl
2 Sets
15 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Dip (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Inverted Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
12 Reps
@8
7
Ab Wheel
2 Sets
12 Reps
@8
8
Neck Extension
2 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
8 Reps
@8
5
Sissy Squats
3 Sets
12 Reps
@8
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9
5
Neck Extension
2 Sets
15 Reps
@6
6
Hanging Leg Raise
2 Sets
12 Reps
@8
Day 4
1
Dip (Weighted)
3 Sets
8 Reps
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Tricep Extension (Barbell)
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
8 Reps
@8
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
2
Squat (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Ab Wheel
2 Sets
12 Reps
@9
7
Neck Curl
2 Sets
15 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Dip (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Inverted Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
12 Reps
@8
7
Ab Wheel
2 Sets
12 Reps
@8
8
Neck Extension
2 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
8 Reps
@8
5
Sissy Squats
3 Sets
12 Reps
@8
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9
5
Neck Extension
2 Sets
15 Reps
@6
6
Hanging Leg Raise
2 Sets
12 Reps
@8
Day 4
1
Dip (Weighted)
3 Sets
8 Reps
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Tricep Extension (Barbell)
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
8 Reps
@8
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
2
Squat (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Ab Wheel
2 Sets
12 Reps
@9
7
Neck Curl
2 Sets
15 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Dip (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Inverted Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
12 Reps
@8
7
Ab Wheel
2 Sets
12 Reps
@8
8
Neck Extension
2 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
8 Reps
@8
5
Sissy Squats
3 Sets
12 Reps
@8
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9
5
Neck Extension
2 Sets
15 Reps
@6
6
Hanging Leg Raise
2 Sets
12 Reps
@8
Day 4
1
Dip (Weighted)
3 Sets
8 Reps
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Tricep Extension (Barbell)
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
8 Reps
@8
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
2
Squat (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Ab Wheel
2 Sets
12 Reps
@9
7
Neck Curl
2 Sets
15 Reps
@6