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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.
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.1%
Biceps
14.7%
Upper Back
14%
Chest
13.3%
Front Delts
9.3%
Lats
7.7%
Middle Delts
5.7%
Hamstrings
3.4%
Rear Delts
3.3%
Forearms
2.9%
Quadriceps
2.4%
Glutes
2.4%
Lower Back
2.4%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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%