Shreddy 5 Day Custom v5
Modified Arnold + Upper / Lower day split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 6–8 reps |
| 2 | Seated Calf Raise | 3 | 15–20 reps |
| 3 | Single Leg Press | 2 | 10–12 reps |
| 4 | Single-Leg Leg Curl | 2 | 12–15 reps |
| 5 | Reverse Nordic Curl | 2 | 12 reps |
| 6 | Hip Adductor (Machine) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8–10 reps |
| 2 | Lat Pulldown (Close Grip) | 1 | 8–10 reps |
| 1 | 12–15 reps | ||
| 3 | T-Bar Row | 1 | 8–10 reps |
| 1 | 12–15 reps | ||
| 4 | Chest Fly (Cable) | 3 | 12–15 reps |
| 5 | Straight Arm Pulldown | 2 | 12–15 reps |
| 6 | Lateral Raise (Cable) | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Military Press (Barbell) | 1 | 8–10 reps |
| 2 | Preacher Curl (EZ Bar) | 3 | 8–10 reps |
| 3 | Single Arm Overhead Tricep Extension | 3 | 10–12 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 5 | Hammer Curl (Dumbbell) | 3 | 10–12 reps |
| 6 | Wrist Curls | 3 | 15–20 reps |
| 7 | Behind The Back Lateral Raise (Cable) | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 6–8 reps |
| 2 | Pull-Up (Weighted) | 2 | 6–8 reps |
| 3 | Bench Press (Dumbbell) | 3 | 8–10 reps |
| 4 | Seated Row (Cable) | 2 | 10–12 reps |
| 5 | Lat Pulldown (Single Arm) | 2 | 10–12 reps |
| 6 | Lateral Raise (Cable) | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Calf Raise | 3 | 15–20 reps |
| 2 | Hatfield Squat (Safety Squat Bar) | 2 | 8–10 reps |
| 3 | Hip Thrust (Barbell) | 2 | 8–10 reps |
| 4 | Leg Extension | 3 | 8–10 reps |
| 5 | Lying Leg Curl | 3 | 12–15 reps |
| 6 | Hip Abductor (Machine) | 3 | 10–12 reps |
| 7 | Incline Curl (Dumbbell) | 4 | 10–12 reps |
| 8 | Tricep Rope Push Down (Cable) | 4 | 12–15 reps |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Shreddy 5 Day Custom v5 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Shreddy 5 Day Custom v5 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Shreddy 5 Day Custom v5 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
