5 days program Natural Lift
Hypertrophy and strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 4–8 reps | @8–9 |
| 2 | Incline Chest Press (Machine) | 2 | 6–10 reps | @8–9 |
| 3 | Shoulder Press (Machine) | 1 | 6–8 reps | @8 |
| 4 | Chest Fly (Machine) | 2 | 8–12 reps | @8 |
| 5 | Lateral Raise (Cable) | 2 | 6–10 reps | @9.5 |
| 6 | Tricep Pushdown (Cable) | 3 | 6–10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 6–10 reps | @9 |
| 1 | 6–10 reps | @10 | ||
| 2 | Chest Supported Row (Machine) | 3 | 6–10 reps | @8–9 |
| 3 | Single Arm Row (Cable) | 2 | 6–10 reps | @9 |
| 4 | Rear Delt Fly (Cable) | 2 | 6–10 reps | @8.5 |
| 5 | Bicep Curl (EZ Bar) | 2 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5–8 reps | @9 |
| 2 | Leg Press (45 Degrees) | 2 | 6–10 reps | @9.5 |
| 3 | Leg Extension | 2 | 8–12 reps | @10 |
| 4 | Leg Curl | 3 | 6–10 reps | @9.5 |
| 5 | Calf Raise (Leg Press) | 2 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 2 | 6–10 reps | @8.5 |
| 2 | Seated Shoulder Press (Dumbbell) | 2 | 6–10 reps | @9 |
| 3 | Incline Bench Press (Smith Machine) | 2 | 6–10 reps | @9 |
| 4 | Seated Dip (Machine) | 2 | 6–10 reps | @9 |
| 5 | Single Arm Tricep Extension (Cable) | 2 | 8–12 reps | @10 |
| 6 | Preacher Curl (Dumbbell) | 2 | 6–10 reps | @10 |
| 7 | Hammer Curl (Cable) | 2 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Curl | 2 | 6–10 reps | @8.5 |
| 2 | Romanian Deadlift (Barbell) | 2 | 5–8 reps | @9 |
| 3 | T-Bar Row | 2 | 6–10 reps | @9 |
| 4 | Single Arm High Row (Cable) | 2 | 6–10 reps | @10 |
| 5 | Seated Wide-Grip Row (Cable) | 2 | 6–10 reps | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5 days program Natural Lift is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.
5 days program Natural Lift is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 days program Natural Lift 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.
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