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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
    May 07, 2024 10:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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