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Milo Wolf Muscle Growth 5 Day

by Haiden V.
1 athletes joined
5.0
(1 rating)

Program Description

My exercise selection for Milo Wolf's 5 day Muscle Growth plan. I made it one week because you can adjust the sets per week as needed. 2-5 sets for most lifts.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Nov 19, 2024 03:08
  • Last Edited
    Feb 11, 2025 06:52

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.
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Wide Grip Lat Pulldown
3
5-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-10 reps
-
4
High Bar Squat (Barbell)
3
10-15 reps
-
5
Leg Curl
3
15-25 reps
-
6
Lateral Raise (Cable)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
10-15 reps
-
3
Bayesian Curl
3
5-10 reps
-
4
Leaning Overhead Extension
3
5-10 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
7
Seated Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
-
2
Walking Lunge (Dumbbell)
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Overhead Press (Machine)
3
10-15 reps
-
5
Preacher Curl
3
10-15 reps
-
6
Skull Crusher (Dumbbell)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-25 reps
-
4
Pec Deck (Machine)
3
15-25 reps
-
5
Leg Raise (Captain's Chair)
3
5-10 reps
-
6
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
-
2
Walking Lunge (Dumbbell)
3
5-10 reps
-
3
Leg Extension
3
15-25 reps
-
4
Pullover (Dumbbell)
3
15-25 reps
-
5
Incline Curl (Dumbbell)
3
15-25 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
5-10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
5-10 Reps
-
4
High Bar Squat (Barbell)
3 Sets
10-15 Reps
-
5
Leg Curl
3 Sets
15-25 Reps
-
6
Lateral Raise (Cable)
3 Sets
5-10 Reps
-
Day 2
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10-15 Reps
-
3
Bayesian Curl
3 Sets
5-10 Reps
-
4
Leaning Overhead Extension
3 Sets
5-10 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
6
Cable Crunch
3 Sets
10-15 Reps
-
7
Seated Calf Raise
3 Sets
10-15 Reps
-
Day 3
1
High Bar Squat (Barbell)
3 Sets
5-10 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
-
3
Leg Curl
3 Sets
10-15 Reps
-
4
Overhead Press (Machine)
3 Sets
10-15 Reps
-
5
Preacher Curl
3 Sets
10-15 Reps
-
6
Skull Crusher (Dumbbell)
3 Sets
15-25 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
10-15 Reps
-
2
Lat Pulldown
3 Sets
10-15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15-25 Reps
-
4
Pec Deck (Machine)
3 Sets
15-25 Reps
-
5
Leg Raise (Captain's Chair)
3 Sets
5-10 Reps
-
6
Standing Calf Raise
3 Sets
5-10 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
5-10 Reps
-
3
Leg Extension
3 Sets
15-25 Reps
-
4
Pullover (Dumbbell)
3 Sets
15-25 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
15-25 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-