PERSONAL PROGRAM
5 day split strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Flat Dumbbell Chest Press | 3 | 12 reps | @7.5 |
| 2 | Chest Supported Row (Machine) | 3 | 10 reps | — |
| 3 | Shoulder Press (Machine) | 2 | 10 reps | — |
| 4 | Lateral Raise (Dumbbell) | 3 | 12 reps | — |
| 5 | Bicep Curl (Dumbbell) | 3 | 12 reps | — |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps | — |
| 7 | Tricep Extension (Cable) | 1 | 1212 reps | — |
| 2 | 12 reps | — | ||
| 8 | Hammer Curl (Cable) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Abductor (Machine) | 3 | 15 reps |
| 2 | Lying Leg Curl | 3 | 12 reps |
| 3 | Hack Squat | 3 | 12 reps |
| 4 | Leg Extension | 3 | 15 reps |
| 5 | Seated Calf Raise | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pec Deck (Machine) | 1 | 121 reps |
| 2 | 12 reps | ||
| 2 | Pull-Up (Neutral Grip, Bodyweight) | 3 | 10 reps |
| 3 | Incline Bench Press (Smith Machine) | 3 | 12 reps |
| 4 | chest Supported T-bar Row | 3 | 12 reps |
| 5 | Chest Press (Machine) | 3 | 10 reps |
| 6 | Straight Arm Pushdowns | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 3 | 12 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 3 | Rear Delt Fly (Machine) | 3 | 12 reps |
| 4 | Front Raise | 3 | 12 reps |
| 5 | Preacher Curl (EZ Bar) | 3 | 12 reps |
| 6 | Tricep Extension (Cable) | 3 | 12 reps |
| 7 | Hammer Curl | 3 | 10 reps |
| 8 | Skull Crusher (Dumbbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 3 | 12 reps |
| 2 | Walking Lunge (Dumbbell) | 3 | 12 reps |
| 3 | Leg Press | 3 | 12 reps |
| 4 | Leg Curl | 3 | 15 reps |
| 5 | Calf Raise (Leg Press) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PERSONAL PROGRAM is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 10 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.
PERSONAL PROGRAM is structured around 7 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PERSONAL PROGRAM 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.
Get started
