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5 day split- u/l/u/l/u

by Oscar L.
4.0
(1 rating)

Program Description

Bodybuilding

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 05, 2025 03:06
  • Last Edited
    Jun 18, 2025 12:09

Summary

Experience a transformative 5-week journey with this 5-day split workout program, designed to maximize your upper and lower body strength. Each week, you'll alternate between focused upper and lower body sessions, incorporating a variety of effective exercises like the Bench Press, Romanian Deadlift, and Bulgarian Split Squat. With a full gym setup, this program is perfect for lifters looking to build muscle, enhance their endurance, and achieve balanced strength. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Chest
11.8%
Front Delts
11.6%
Biceps
9.8%
Quadriceps
8.7%
Lats
8.5%
Middle Delts
8.3%
Hamstrings
7.8%
Upper Back
7.6%
Glutes
7.2%
Lower Back
2.2%
Abs
1.5%
Forearms
1.3%
Rear Delts
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Extension (Dumbbell)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Extension (Dumbbell)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Extension (Dumbbell)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Extension (Dumbbell)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Extension (Dumbbell)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Pullover (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Belt Squat
3
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Belt Squat
3
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Belt Squat
3
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Belt Squat
3
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Belt Squat
3
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Deficit Push Up
2
-
5
Upright Row (Cable)
3
-
6A
Incline Curl (Dumbbell)
2
-
6B
Incline Tricep Extension (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Deficit Push Up
2
-
5
Upright Row (Cable)
3
-
6A
Incline Curl (Dumbbell)
2
-
6B
Incline Tricep Extension (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Deficit Push Up
2
-
5
Upright Row (Cable)
3
-
6A
Incline Curl (Dumbbell)
2
-
6B
Incline Tricep Extension (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Deficit Push Up
2
-
5
Upright Row (Cable)
3
-
6A
Incline Curl (Dumbbell)
2
-
6B
Incline Tricep Extension (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Deficit Push Up
2
-
5
Upright Row (Cable)
3
-
6A
Incline Curl (Dumbbell)
2
-
6B
Incline Tricep Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Skull Crusher (Bodyweight)
3
-
3
Underhand Lat Pulldown
2
-
4
Seated Row (Cable)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
6
Bayesian Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Skull Crusher (Bodyweight)
3
-
3
Underhand Lat Pulldown
2
-
4
Seated Row (Cable)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
6
Bayesian Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Skull Crusher (Bodyweight)
3
-
3
Underhand Lat Pulldown
2
-
4
Seated Row (Cable)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
6
Bayesian Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Skull Crusher (Bodyweight)
3
-
3
Underhand Lat Pulldown
2
-
4
Seated Row (Cable)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
6
Bayesian Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Skull Crusher (Bodyweight)
3
-
3
Underhand Lat Pulldown
2
-
4
Seated Row (Cable)
2
-
5
Behind The Back Lateral Raise (Cable)
3
-
6
Bayesian Curl
2
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Overhead Extension (Dumbbell)
2 Sets
-
4
Incline Curl (Dumbbell)
2 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Pullover (Dumbbell)
2 Sets
-
Day 2
1
Leg Curl
2 Sets
-
2
Belt Squat
3 Sets
-
3
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
-
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Hack Squat
2 Sets
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
-
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Skull Crusher (Bodyweight)
3 Sets
-
3
Underhand Lat Pulldown
2 Sets
-
4
Seated Row (Cable)
2 Sets
-
5
Behind The Back Lateral Raise (Cable)
3 Sets
-
6
Bayesian Curl
2 Sets
-
Day 3
1
Lat Pulldown (Close Grip)
2 Sets
-
2
Seated Row (Cable)
2 Sets
-
3
Incline Bench Press (Dumbbell)
2 Sets
-
4
Deficit Push Up
2 Sets
-
5
Upright Row (Cable)
3 Sets
-
6A
Incline Curl (Dumbbell)
2 Sets
-
6B
Incline Tricep Extension (Dumbbell)
2 Sets
-