Program Description
5x a week training split for hypertrophy Meant for a bodybuilding gym
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout60 minutes
- CreatedFeb 04, 2025 01:01
- Last EditedFeb 10, 2025 10:27
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-12 reps
-
2
Bench Press (Smith Machine)
1
1
4-9 reps
10-15 reps
-
-
3
Shoulder Press (Plate Loaded)
1
1
4-9 reps
10-15 reps
-
-
4
Seated Dip (Machine)
1
1
4-9 reps
10-15 reps
-
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
T-Bar Row
1
1
4-9 reps
10-15 reps
-
-
3
Lat Pulldown (Neutral Grip)
1
1
4-9 reps
10-15 reps
-
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
1
4-9 reps
10-15 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8-12 reps
-
2
Incline Chest Press (Machine)
1
1
4-9 reps
10-15 reps
-
-
3
JM Press (Smith Machine)
1
1
4-9 reps
10-15 reps
-
-
4
High Row
1
1
4-9 reps
10-15 reps
-
-
5
Chest Supported Row (Machine)
1
1
4-9 reps
10-15 reps
-
-
6
Bayesian Curl
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-9 reps
10-15 reps
-
-
2
Leg Press (45 Degrees)
1
1
4-9 reps
10-15 reps
-
-
3
Seated Calf Raise
2
8-12 reps
-
4
Abs Crunch (Machine)
2
8-12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Lateral Raise (Machine)2 Sets
8-12 Reps
-
2
Bench Press (Smith Machine)1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
3
Shoulder Press (Plate Loaded)1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
4
Seated Dip (Machine)1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
5
Chest Fly (Machine)2 Sets
8-12 Reps
-
6
Single Arm Tricep Extension (Cable)2 Sets
8-12 Reps
-
Day 2
1
Reverse Pec Deck2 Sets
8-12 Reps
-
2
T-Bar Row1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
3
Lat Pulldown (Neutral Grip)1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
4
Single Arm Row (Cable)2 Sets
8-12 Reps
-
5
Preacher Curl (EZ Bar)2 Sets
8-12 Reps
-
Day 3
1
Seated Hamstring Curl2 Sets
8-12 Reps
-
2
Hack Squat1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
3
Leg Extension2 Sets
8-12 Reps
-
4
Seated Calf Raise2 Sets
8-12 Reps
-
5
Abs Crunch (Machine)2 Sets
8-12 Reps
-
Day 5
1
Romanian Deadlift (Barbell)1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
2
Leg Press (45 Degrees)1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
3
Seated Calf Raise2 Sets
8-12 Reps
-
4
Abs Crunch (Machine)2 Sets
8-12 Reps
-
Day 4
1
Lateral Raise (Cable)2 Sets
8-12 Reps
-
2
Incline Chest Press (Machine)1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
3
JM Press (Smith Machine)1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
4
High Row1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
5
Chest Supported Row (Machine)1 Set
1 Set
4-9 Reps
10-15 Reps
-
-
6
Bayesian Curl2 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
-