5 days muscle gains
Designed for women who want to do a push/pull split with emphasis on glutes
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 2 | 12 reps | @7 |
| 3 | 10 reps | @8 | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 10 reps | @8.5 |
| 3 | Hyperextension | 3 | 10 reps | @8 |
| 4 | Glute Kickback (Cable) | 3 | 12 reps | @6 |
| 5 | Leg Press | 3 | 10 reps | @8 |
| 6 | Cardio | 1 | 30 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps | @9 |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @9.5 |
| 3 | Pec Fly (Dumbbell) | 3 | 12 reps | @7 |
| 4 | Lateral Raise (Dumbbell) | 3 | 10 reps | @9 |
| 5 | Upright Row (Dumbbell) | 3 | 10 reps | @8 |
| 6 | Face Pull | 3 | 12 reps | @7 |
| 7 | Tricep Pushdown (Cable) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stair Climber | 1 | 15 min | @8 |
| 2 | Battle Ropes | 2 | AMRAP | @9 |
| 3 | 200m Sprint | 3 | 0 min | @10 |
| 4 | Walk | 1 | 30 min | @6 |
| 5 | Hanging Leg Raise | 3 | AMRAP | @8 |
| 6 | Bicycle Crunch | 3 | 30 reps | @7 |
| 7 | Plank | 3 | 1 min | @9.5 |
| 8 | Side Plank | 3 | 1 min | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 10 reps | @9 |
| 2 | Goblet Squat | 3 | 10 reps | @8 |
| 3 | Lunge (Dumbbell) | 3 | 10 reps | @8 |
| 4 | Leg Press | 3 | 10 reps | @7 |
| 5 | Leg Extension | 3 | 12 reps | @10 |
| 6 | Lying Leg Curl | 3 | 10 reps | @9 |
| 7 | Stair Climber | 1 | 10 min | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 2 | 10 reps | @9.5 |
| 2 | Lat Pulldown | 3 | 10 reps | @9 |
| 3 | Seated Row (Cable) | 3 | 10 reps | @9 |
| 4 | Bicep Curl (Dumbbell) | 3 | 10 reps | @9 |
| 5 | Pull-Up (Band) | 3 | AMRAP | @10 |
| 6 | Hanging Leg Raise | 3 | AMRAP | — |
| 7 | Push Up | 2 | AMRAP | @10 |
| 8 | Walk | 1 | 30 min | @6 |
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 muscle gains 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 70 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 muscle gains 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 muscle gains 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.
Get started
