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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!
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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
-