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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
    Jun 18, 2025 08:09

Summary

Dive into Oscar's 5 Day Split, a comprehensive 5-week program designed to elevate your strength and sculpt your physique. This program focuses on a balanced approach, hitting all major muscle groups throughout the week with targeted exercises like the Incline Bench Press and Squat. Each session is crafted to maximize intensity and results, ensuring you stay engaged and motivated. With a full gym setup, you'll have everything you need to push your limits and achieve your fitness goals. Get ready to transform your training routine!
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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
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
-