logo
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
down_app
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%
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%
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%
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%
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%
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%
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%