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Typical 5 day workout

by Pat F.
1 athletes joined

Program Description

1 hour a day workout planner. Get back in shape.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 04, 2024 06:42
  • Last Edited
    Jun 18, 2025 12:09

Summary

Get ready to transform your fitness routine with this comprehensive 5-day workout program designed to build strength and muscle over the course of 5 weeks. Each week focuses on targeted muscle groups, including legs, chest, arms, and core, ensuring you hit every major area for balanced development. With a mix of machine and bodyweight exercises, you'll engage in effective movements like leg presses, incline chest presses, and hammer curls, all tailored for optimal intensity. Perfect for those ready to elevate their training and achieve serious results!
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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
Leg Extension
3
8 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 6
4
Squat (Smith Machine)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 6
4
Squat (Smith Machine)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 6
4
Squat (Smith Machine)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 6
4
Squat (Smith Machine)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 6
4
Squat (Smith Machine)
3
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 7.5
4
Decline Crunch
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 7.5
4
Decline Crunch
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 7.5
4
Decline Crunch
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 7.5
4
Decline Crunch
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 7.5
4
Decline Crunch
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5 reps
RPE 6.5
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5 reps
RPE 6.5
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5 reps
RPE 6.5
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5 reps
RPE 6.5
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5 reps
RPE 6.5
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7.5
2
High Row
3
5 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7.5
2
High Row
3
5 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7.5
2
High Row
3
5 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7.5
2
High Row
3
5 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7.5
2
High Row
3
5 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7
2
Hip Abductor (Machine)
3
8 reps
RPE 7
3
Pull Through (Cable)
3
5 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7
2
Hip Abductor (Machine)
3
8 reps
RPE 7
3
Pull Through (Cable)
3
5 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7
2
Hip Abductor (Machine)
3
8 reps
RPE 7
3
Pull Through (Cable)
3
5 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7
2
Hip Abductor (Machine)
3
8 reps
RPE 7
3
Pull Through (Cable)
3
5 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7
2
Hip Abductor (Machine)
3
8 reps
RPE 7
3
Pull Through (Cable)
3
5 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Leg Extension
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
10 Reps
@6
4
Squat (Smith Machine)
3 Sets
5 Reps
@6
Day 2
1
Incline Chest Press (Machine)
3 Sets
8 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
8 Reps
@7.5
4
Decline Crunch
3 Sets
8 Reps
@6
Day 3
1
Hammer Curl
3 Sets
5 Reps
@6.5
2
Bicep Curl (Machine)
3 Sets
10 Reps
@8
3
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@7.5
2
High Row
3 Sets
5 Reps
@7
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
Day 5
1
Leg Press
3 Sets
15 Reps
@7
2
Hip Abductor (Machine)
3 Sets
8 Reps
@7
3
Pull Through (Cable)
3 Sets
5 Reps
@6