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5-DAY GYM ROUTINE (Lean & Athletic Build)

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Program Description

This novice-friendly training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy-to-follow workouts that gradually increase in intensity, making sure that you see progress without feeling overwhelmed.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 31, 2025 06:43
  • Last Edited
    Jul 14, 2025 06:43

Summary

Transform your physique with this comprehensive 6-week program designed for a lean and athletic build. Comprising five days of targeted workouts each week, you'll engage in a variety of exercises that focus on strength, endurance, and core stability. From powerful push days to leg and core sessions, every workout is crafted to maximize your results using a full gym setup. Get ready to elevate your fitness game and achieve the body you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Abs
10.7%
Lats
10.2%
Triceps
10.2%
Biceps
8.9%
Front Delts
8.9%
Chest
8.6%
Middle Delts
6.4%
Quadriceps
4.3%
Glutes
4.3%
Hamstrings
4.3%
Rear Delts
2.1%
Calves
2.1%
Forearms
1.9%
Lower Back
1.7%
Other
1.4%
Full-Body
0.7%
Adductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Plank
3
1 mins
RPE 8
6A
Bayesian Curl
3
10-12 reps
RPE 8
6B
Hammer Curl
3
10 reps
RPE 8
7
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Plank
3
1 mins
RPE 8
6A
Bayesian Curl
3
10-12 reps
RPE 8
6B
Hammer Curl
3
10 reps
RPE 8
7
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Plank
3
1 mins
RPE 8
6A
Bayesian Curl
3
10-12 reps
RPE 8
6B
Hammer Curl
3
10 reps
RPE 8
7
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Plank
3
1 mins
RPE 8
6A
Bayesian Curl
3
10-12 reps
RPE 8
6B
Hammer Curl
3
10 reps
RPE 8
7
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Plank
3
1 mins
RPE 8
6A
Bayesian Curl
3
10-12 reps
RPE 8
6B
Hammer Curl
3
10 reps
RPE 8
7
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Plank
3
1 mins
RPE 8
6A
Bayesian Curl
3
10-12 reps
RPE 8
6B
Hammer Curl
3
10 reps
RPE 8
7
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 9
5A
Lying Leg Raise
3
15 reps
RPE 9
5B
Heel Taps
3
20 reps
RPE 9
5C
Russian Twist
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 9
5A
Lying Leg Raise
3
15 reps
RPE 9
5B
Heel Taps
3
20 reps
RPE 9
5C
Russian Twist
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 9
5A
Lying Leg Raise
3
15 reps
RPE 9
5B
Heel Taps
3
20 reps
RPE 9
5C
Russian Twist
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 9
5A
Lying Leg Raise
3
15 reps
RPE 9
5B
Heel Taps
3
20 reps
RPE 9
5C
Russian Twist
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 9
5A
Lying Leg Raise
3
15 reps
RPE 9
5B
Heel Taps
3
20 reps
RPE 9
5C
Russian Twist
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 9
5A
Lying Leg Raise
3
15 reps
RPE 9
5B
Heel Taps
3
20 reps
RPE 9
5C
Russian Twist
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-15 mins
RPE 10
2
Walk
1
20 mins
RPE 10
3
Stretching
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-15 mins
RPE 10
2
Walk
1
20 mins
RPE 10
3
Stretching
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-15 mins
RPE 10
2
Walk
1
20 mins
RPE 10
3
Stretching
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-15 mins
RPE 10
2
Walk
1
20 mins
RPE 10
3
Stretching
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-15 mins
RPE 10
2
Walk
1
20 mins
RPE 10
3
Stretching
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-15 mins
RPE 10
2
Walk
1
20 mins
RPE 10
3
Stretching
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 9
5
Farmer's Walk (Weighted)
2
1 mins
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
6
Push Up
2 Sets
AMRAP
@10
Day 3
1
Goblet Squat
3 Sets
12 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Standing Calf Raise
3 Sets
20 Reps
@9
5A
Lying Leg Raise
3 Sets
15 Reps
@9
5B
Heel Taps
3 Sets
20 Reps
@9
5C
Russian Twist
3 Sets
20 Reps
@8
Day 4
1
Sauna
1 Set
10-15 mins
@10
2
Walk
1 Set
20 mins
@10
3
Stretching
1 Set
20 mins
@10
Day 5
1
Pull-Up (Weighted)
4 Sets
6 Reps
@9
2
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
3
Dumbbell Row
3 Sets
8 Reps
@8
4
Overhead Press (Barbell)
3 Sets
6 Reps
@9
5
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
6
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Cable)
3 Sets
10 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
4
Face Pull
3 Sets
15 Reps
@9
5
Plank
3 Sets
1 mins
@8
6A
Bayesian Curl
3 Sets
10-12 Reps
@8
6B
Hammer Curl
3 Sets
10 Reps
@8
7
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@8