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Oscar's 5 day split

by Oscar L.

Program Description

Program focusing on chest,back and shoulders

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 16, 2025 07:21
  • Last Edited
    Mar 16, 2025 07:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Incline Bench Press (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Row (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Prayer
3
-
3
Partial Incline Press (Dumbbell)
3
-
4
Deficit Push Up
4
-
5
Upright Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Prayer
3
-
3
Partial Incline Press (Dumbbell)
3
-
4
Deficit Push Up
4
-
5
Upright Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Prayer
3
-
3
Partial Incline Press (Dumbbell)
3
-
4
Deficit Push Up
4
-
5
Upright Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Prayer
3
-
3
Partial Incline Press (Dumbbell)
3
-
4
Deficit Push Up
4
-
5
Upright Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Prayer
3
-
3
Partial Incline Press (Dumbbell)
3
-
4
Deficit Push Up
4
-
5
Upright Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Hack Squat
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Hack Squat
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Hack Squat
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Hack Squat
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
-
2
Hack Squat
3
-
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
Lat Pulldown (Neutral Grip)
3
-
4
Lat Prayer
2
-
5
Incline Curl (Dumbbell)
3
-
6
Behind The Back Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Skull Crusher (Bodyweight)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Prayer
2
-
5
Incline Curl (Dumbbell)
3
-
6
Behind The Back Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Skull Crusher (Bodyweight)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Prayer
2
-
5
Incline Curl (Dumbbell)
3
-
6
Behind The Back Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Skull Crusher (Bodyweight)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Prayer
2
-
5
Incline Curl (Dumbbell)
3
-
6
Behind The Back Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Skull Crusher (Bodyweight)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Prayer
2
-
5
Incline Curl (Dumbbell)
3
-
6
Behind The Back Lateral Raise (Cable)
3
-
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Overhead Tricep Extension (Dumbbell)
3 Sets
-
3
Incline Curl (Dumbbell)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Seated Row (Cable)
2 Sets
-
Day 2
1
Leg Curl
2 Sets
-
2
Squat (Smith Machine)
3 Sets
-
3
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
-
Day 3
1
Seated Row (Cable)
3 Sets
-
2
Lat Prayer
3 Sets
-
3
Partial Incline Press (Dumbbell)
3 Sets
-
4
Deficit Push Up
4 Sets
-
5
Upright Row (Cable)
3 Sets
-
Day 4
1
Stiff Leg Deadlift (Dumbbell)
2 Sets
-
2
Hack Squat
3 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
Lat Pulldown (Neutral Grip)
3 Sets
-
4
Lat Prayer
2 Sets
-
5
Incline Curl (Dumbbell)
3 Sets
-
6
Behind The Back Lateral Raise (Cable)
3 Sets
-