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Solid A$$ 5 days plan

by Souhail

Program Description

This solid plan is created by the goat 🐐

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 17, 2025 10:45
  • Last Edited
    Oct 17, 2025 08:30

Summary

Transform your lower body with the Solid A$$ 5-Day Plan, an 8-week program designed to sculpt and strengthen your glutes and legs. This comprehensive routine incorporates a mix of barbell and machine exercises, including squats, deadlifts, and leg curls, ensuring you hit every muscle group effectively. With five training days each week, you'll build power and endurance while pushing your limits. Get ready to see real results and feel confident in your strength!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15%
Upper Back
12.2%
Chest
11.5%
Biceps
10.7%
Front Delts
8.7%
Lats
7.5%
Hamstrings
5.3%
Quadriceps
5%
Middle Delts
4.8%
Glutes
3.7%
Forearms
3.6%
Abs
3.6%
Rear Delts
3.3%
Lower Back
2.2%
Calves
2.1%
Adductors
0.8%
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Cable Crossover
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Cable Crossover
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Cable Crossover
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Cable Crossover
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Cable Crossover
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Cable Crossover
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Cable Crossover
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Cable Crossover
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
7
Tricep Kickback
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2
Lat Pulldown
1
2
8-8 reps
8-10 reps
-
-
3
T-Bar Row
2
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2
Lat Pulldown
1
2
8-8 reps
8-10 reps
-
-
3
T-Bar Row
2
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2
Lat Pulldown
1
2
8-8 reps
8-10 reps
-
-
3
T-Bar Row
2
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2
Lat Pulldown
1
2
8-8 reps
8-10 reps
-
-
3
T-Bar Row
2
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2
Lat Pulldown
1
2
8-8 reps
8-10 reps
-
-
3
T-Bar Row
2
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2
Lat Pulldown
1
2
8-8 reps
8-10 reps
-
-
3
T-Bar Row
2
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2
Lat Pulldown
1
2
8-8 reps
8-10 reps
-
-
3
T-Bar Row
2
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2
Lat Pulldown
1
2
8-8 reps
8-10 reps
-
-
3
T-Bar Row
2
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
7
Bicep Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Pull-Up (Weighted)
3
AMRAP
-
4
Seated Row (Machine)
2
8-10 reps
-
5
Upright Row (Barbell)
2
10-12 reps
-
6
Shrug (Dumbbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Pull-Up (Weighted)
3
AMRAP
-
4
Seated Row (Machine)
2
8-10 reps
-
5
Upright Row (Barbell)
2
10-12 reps
-
6
Shrug (Dumbbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Pull-Up (Weighted)
3
AMRAP
-
4
Seated Row (Machine)
2
8-10 reps
-
5
Upright Row (Barbell)
2
10-12 reps
-
6
Shrug (Dumbbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Pull-Up (Weighted)
3
AMRAP
-
4
Seated Row (Machine)
2
8-10 reps
-
5
Upright Row (Barbell)
2
10-12 reps
-
6
Shrug (Dumbbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Pull-Up (Weighted)
3
AMRAP
-
4
Seated Row (Machine)
2
8-10 reps
-
5
Upright Row (Barbell)
2
10-12 reps
-
6
Shrug (Dumbbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Pull-Up (Weighted)
3
AMRAP
-
4
Seated Row (Machine)
2
8-10 reps
-
5
Upright Row (Barbell)
2
10-12 reps
-
6
Shrug (Dumbbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Pull-Up (Weighted)
3
AMRAP
-
4
Seated Row (Machine)
2
8-10 reps
-
5
Upright Row (Barbell)
2
10-12 reps
-
6
Shrug (Dumbbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Pull-Up (Weighted)
3
AMRAP
-
4
Seated Row (Machine)
2
8-10 reps
-
5
Upright Row (Barbell)
2
10-12 reps
-
6
Shrug (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Lying Leg Curl
2 Sets
10-12 Reps
-
2
Squat (Barbell)
3 Sets
6-8 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
4
Leg Extension
2 Sets
8-10 Reps
-
5
Standing Calf Raise
3 Sets
8-10 Reps
-
6
Cable Crunch
3 Sets
10-12 Reps
-
Day 2
1
Deadlift (Barbell)
2 Sets
4-6 Reps
-
2
Lat Pulldown
1 Set
2 Sets
8-8 Reps
8-10 Reps
-
-
3
T-Bar Row
2 Sets
8-10 Reps
-
4
High Row
2 Sets
8-10 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Single Arm Rear Delt Fly (Cable)
2 Sets
10-12 Reps
-
7
Bicep Curl (Barbell)
2 Sets
AMRAP
-
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Shoulder Press (Machine)
3 Sets
8-10 Reps
-
3
Chest Fly (Machine)
2 Sets
10-12 Reps
-
4
Cable Crossover
2 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
6
Dip (Bodyweight)
3 Sets
AMRAP
-
7
Tricep Kickback
3 Sets
10-12 Reps
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Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
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2
Dip (Bodyweight)
3 Sets
AMRAP
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3
Pull-Up (Weighted)
3 Sets
AMRAP
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4
Seated Row (Machine)
2 Sets
8-10 Reps
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5
Upright Row (Barbell)
2 Sets
10-12 Reps
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6
Shrug (Dumbbell)
2 Sets
10-12 Reps
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Day 5
1
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
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2
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
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3
Bench Press (Close Grip)
3 Sets
6-8 Reps
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4
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
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5
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
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6
Hammer Curl
3 Sets
10-12 Reps
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7
Wrist Curls
3 Sets
12-15 Reps
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