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BoostcampPNG

The Fifth Day

by Bill Zhou

Program Description

Extra day for upper lower 4 day program, to fix mistakes: some muscles are not stimulated enough during the week. This is your chance to do extra work to claim your gains.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 11, 2024 07:04
  • Last Edited
    Apr 13, 2025 04:49

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
Glutes
20.1%
Quadriceps
13.9%
Upper Back
12%
Lats
9.6%
Triceps
9.6%
Calves
9.6%
Hamstrings
7.7%
Olympic
7.2%
Lower Back
4.8%
Biceps
3.8%
Abs
1.9%
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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
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Seated Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Hip Thrust (Machine)
4 Sets
10 Reps
80%
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
30%
3
Clean Pull
3 Sets
5 Reps
-
4
Pull-Up (Assisted)
4 Sets
10 Reps
-
5
Tricep Extension (Cable)
4 Sets
5 Reps
-
6
Seated Calf Raise
4 Sets
10 Reps
-