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BoostcampPNG

5 Day split

by Jeff B.
1 athletes joined

Program Description

Move Weights

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 22, 2024 12:38
  • Last Edited
    Jun 24, 2024 03:50

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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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3
15 reps
70%
4
Skull Crusher
3
15 reps
70%
5
Tricep Rope Push Down (Cable)
3
15 reps
70%
6
Overhead Tricep Extension (Cable)
3
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3
15 reps
70%
4
Skull Crusher
3
15 reps
70%
5
Tricep Rope Push Down (Cable)
3
15 reps
70%
6
Overhead Tricep Extension (Cable)
3
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3
15 reps
70%
4
Skull Crusher
3
15 reps
70%
5
Tricep Rope Push Down (Cable)
3
15 reps
70%
6
Overhead Tricep Extension (Cable)
3
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3
15 reps
70%
4
Skull Crusher
3
15 reps
70%
5
Tricep Rope Push Down (Cable)
3
15 reps
70%
6
Overhead Tricep Extension (Cable)
3
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3
15 reps
70%
4
Skull Crusher
3
15 reps
70%
5
Tricep Rope Push Down (Cable)
3
15 reps
70%
6
Overhead Tricep Extension (Cable)
3
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3
15 reps
70%
4
Skull Crusher
3
15 reps
70%
5
Tricep Rope Push Down (Cable)
3
15 reps
70%
6
Overhead Tricep Extension (Cable)
3
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3
15 reps
70%
4
Skull Crusher
3
15 reps
70%
5
Tricep Rope Push Down (Cable)
3
15 reps
70%
6
Overhead Tricep Extension (Cable)
3
15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Face Pull
3
12 reps
70%
4
Bicep Curl (Barbell)
3
12 reps
70%
5
Incline Curl (Dumbbell)
3
12 reps
70%
6
Hammer Curl
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Face Pull
3
12 reps
70%
4
Bicep Curl (Barbell)
3
12 reps
70%
5
Incline Curl (Dumbbell)
3
12 reps
70%
6
Hammer Curl
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Face Pull
3
12 reps
70%
4
Bicep Curl (Barbell)
3
12 reps
70%
5
Incline Curl (Dumbbell)
3
12 reps
70%
6
Hammer Curl
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Face Pull
3
12 reps
70%
4
Bicep Curl (Barbell)
3
12 reps
70%
5
Incline Curl (Dumbbell)
3
12 reps
70%
6
Hammer Curl
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Face Pull
3
12 reps
70%
4
Bicep Curl (Barbell)
3
12 reps
70%
5
Incline Curl (Dumbbell)
3
12 reps
70%
6
Hammer Curl
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Face Pull
3
12 reps
70%
4
Bicep Curl (Barbell)
3
12 reps
70%
5
Incline Curl (Dumbbell)
3
12 reps
70%
6
Hammer Curl
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Face Pull
3
12 reps
70%
4
Bicep Curl (Barbell)
3
12 reps
70%
5
Incline Curl (Dumbbell)
3
12 reps
70%
6
Hammer Curl
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Good Morning
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Good Morning
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Good Morning
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Good Morning
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Good Morning
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Good Morning
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Good Morning
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
4
Lateral Raise (Dumbbell)
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3
15 reps
70%
4
Skull Crusher
3
15 reps
70%
5
Tricep Rope Push Down (Cable)
3
15 reps
70%
6
Overhead Tricep Extension (Cable)
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3
15 reps
70%
4
Skull Crusher
3
15 reps
70%
5
Tricep Rope Push Down (Cable)
3
15 reps
70%
6
Overhead Tricep Extension (Cable)
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3
15 reps
70%
4
Skull Crusher
3
15 reps
70%
5
Tricep Rope Push Down (Cable)
3
15 reps
70%
6
Overhead Tricep Extension (Cable)
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3
15 reps
70%
4
Skull Crusher
3
15 reps
70%
5
Tricep Rope Push Down (Cable)
3
15 reps
70%
6
Overhead Tricep Extension (Cable)
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3
15 reps
70%
4
Skull Crusher
3
15 reps
70%
5
Tricep Rope Push Down (Cable)
3
15 reps
70%
6
Overhead Tricep Extension (Cable)
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3
15 reps
70%
4
Skull Crusher
3
15 reps
70%
5
Tricep Rope Push Down (Cable)
3
15 reps
70%
6
Overhead Tricep Extension (Cable)
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3
15 reps
70%
4
Skull Crusher
3
15 reps
70%
5
Tricep Rope Push Down (Cable)
3
15 reps
70%
6
Overhead Tricep Extension (Cable)
3
15 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Face Pull
3
12 reps
70%
4
Bicep Curl (Barbell)
3
12 reps
70%
5
Incline Curl (Dumbbell)
3
12 reps
70%
6
Hammer Curl
3
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Face Pull
3
12 reps
70%
4
Bicep Curl (Barbell)
3
12 reps
70%
5
Incline Curl (Dumbbell)
3
12 reps
70%
6
Hammer Curl
3
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Face Pull
3
12 reps
70%
4
Bicep Curl (Barbell)
3
12 reps
70%
5
Incline Curl (Dumbbell)
3
12 reps
70%
6
Hammer Curl
3
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Face Pull
3
12 reps
70%
4
Bicep Curl (Barbell)
3
12 reps
70%
5
Incline Curl (Dumbbell)
3
12 reps
70%
6
Hammer Curl
3
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Face Pull
3
12 reps
70%
4
Bicep Curl (Barbell)
3
12 reps
70%
5
Incline Curl (Dumbbell)
3
12 reps
70%
6
Hammer Curl
3
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Face Pull
3
12 reps
70%
4
Bicep Curl (Barbell)
3
12 reps
70%
5
Incline Curl (Dumbbell)
3
12 reps
70%
6
Hammer Curl
3
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
70%
70%
70%
3
Face Pull
3
12 reps
70%
4
Bicep Curl (Barbell)
3
12 reps
70%
5
Incline Curl (Dumbbell)
3
12 reps
70%
6
Hammer Curl
3
12 reps
70%
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
70%
4
Skull Crusher
3 Sets
15 Reps
70%
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
70%
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
70%
Day 2
1
Bent Over Row (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
70%
70%
70%
2
Seated Row (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
70%
70%
70%
3
Face Pull
3 Sets
12 Reps
70%
4
Bicep Curl (Barbell)
3 Sets
12 Reps
70%
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
70%
6
Hammer Curl
3 Sets
12 Reps
70%
Day 3
1
Leg Press
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
70%
70%
70%
2
Good Morning
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
70%
70%
70%
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
70%
70%
70%
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
70%
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
70%
4
Skull Crusher
3 Sets
15 Reps
70%
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
70%
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
70%
Day 5
1
Bent Over Row (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
70%
70%
70%
2
Seated Row (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
70%
70%
70%
3
Face Pull
3 Sets
12 Reps
70%
4
Bicep Curl (Barbell)
3 Sets
12 Reps
70%
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
70%
6
Hammer Curl
3 Sets
12 Reps
70%