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BoostcampPNG

5 days full body workout

by Mike Mettal
4 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 01, 2024 02:10
  • Last Edited
    May 27, 2024 02:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 7.5
2
Pec Deck (Machine)
4
12 reps
RPE 7.5
3
Lateral Raise (Machine)
4
12 reps
RPE 7.5
4
Shoulder Press (Machine)
4
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
9 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
4
9 reps
RPE 7.5
7
Lying Rear Lateral Raise
4
9 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 7.5
2
Pec Deck (Machine)
4
12 reps
RPE 7.5
3
Lateral Raise (Machine)
4
12 reps
RPE 7.5
4
Shoulder Press (Machine)
4
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
9 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
4
9 reps
RPE 7.5
7
Lying Rear Lateral Raise
4
9 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 7.5
2
Pec Deck (Machine)
4
12 reps
RPE 7.5
3
Lateral Raise (Machine)
4
12 reps
RPE 7.5
4
Shoulder Press (Machine)
4
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
9 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
4
9 reps
RPE 7.5
7
Lying Rear Lateral Raise
4
9 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 7.5
2
Pec Deck (Machine)
4
12 reps
RPE 7.5
3
Lateral Raise (Machine)
4
12 reps
RPE 7.5
4
Shoulder Press (Machine)
4
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
9 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
4
9 reps
RPE 7.5
7
Lying Rear Lateral Raise
4
9 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
4
9 reps
RPE 7.5
1B
Bicep Curl (EZ Bar)
4
10 reps
RPE 7.5
2
Hammer Curl
4
9 reps
RPE 7.5
3
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Skull Crusher
4
12 reps
RPE 7.5
6
Single Arm Overhead Tricep Extension
4
12 reps
RPE 7.5
7
Incline Chest Press (Machine)
4
12 reps
RPE 7.5
8
Dead Hang
3
1 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
4
9 reps
RPE 7.5
1B
Bicep Curl (EZ Bar)
4
10 reps
RPE 7.5
2
Hammer Curl
4
9 reps
RPE 7.5
3
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Skull Crusher
4
12 reps
RPE 7.5
6
Single Arm Overhead Tricep Extension
4
12 reps
RPE 7.5
7
Incline Chest Press (Machine)
4
12 reps
RPE 7.5
8
Dead Hang
3
1 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
4
9 reps
RPE 7.5
1B
Bicep Curl (EZ Bar)
4
10 reps
RPE 7.5
2
Hammer Curl
4
9 reps
RPE 7.5
3
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Skull Crusher
4
12 reps
RPE 7.5
6
Single Arm Overhead Tricep Extension
4
12 reps
RPE 7.5
7
Incline Chest Press (Machine)
4
12 reps
RPE 7.5
8
Dead Hang
3
1 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
4
9 reps
RPE 7.5
1B
Bicep Curl (EZ Bar)
4
10 reps
RPE 7.5
2
Hammer Curl
4
9 reps
RPE 7.5
3
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Skull Crusher
4
12 reps
RPE 7.5
6
Single Arm Overhead Tricep Extension
4
12 reps
RPE 7.5
7
Incline Chest Press (Machine)
4
12 reps
RPE 7.5
8
Dead Hang
3
1 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 mins
RPE 7.5
2
Seated Hamstring Curl
4
13 reps
RPE 7.5
3
Leg Extension
4
13 reps
RPE 7.5
4
Seated Calf Raise
4
13 reps
-
5
Hamstring Curl
4
13 reps
-
6
Walking Lunge (Dumbbell)
4
1 reps
-
7
Hip Abductor (Machine)
4
15 reps
-
8
Hip Adductor (Machine)
4
15 reps
-
11A
Leg Press
3
9 reps
-
11B
Sit Up
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 mins
RPE 7.5
2
Seated Hamstring Curl
4
13 reps
RPE 7.5
3
Leg Extension
4
13 reps
RPE 7.5
4
Seated Calf Raise
4
13 reps
-
5
Hamstring Curl
4
13 reps
-
6
Walking Lunge (Dumbbell)
4
1 reps
-
7
Hip Abductor (Machine)
4
15 reps
-
8
Hip Adductor (Machine)
4
15 reps
-
11A
Leg Press
3
9 reps
-
11B
Sit Up
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 mins
RPE 7.5
2
Seated Hamstring Curl
4
13 reps
RPE 7.5
3
Leg Extension
4
13 reps
RPE 7.5
4
Seated Calf Raise
4
13 reps
-
5
Hamstring Curl
4
13 reps
-
6
Walking Lunge (Dumbbell)
4
1 reps
-
7
Hip Abductor (Machine)
4
15 reps
-
8
Hip Adductor (Machine)
4
15 reps
-
11A
Leg Press
3
9 reps
-
11B
Sit Up
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 mins
RPE 7.5
2
Seated Hamstring Curl
4
13 reps
RPE 7.5
3
Leg Extension
4
13 reps
RPE 7.5
4
Seated Calf Raise
4
13 reps
-
5
Hamstring Curl
4
13 reps
-
6
Walking Lunge (Dumbbell)
4
1 reps
-
7
Hip Abductor (Machine)
4
15 reps
-
8
Hip Adductor (Machine)
4
15 reps
-
11A
Leg Press
3
9 reps
-
11B
Sit Up
3
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
12 mins
-
2
Seated Row (Cable)
4
12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
4
Lat Pulldown
4
12 reps
RPE 7.5
5
Back Extension (Weighted)
4
15 reps
RPE 7.5
6
Back Extension
4
13 reps
RPE 7.5
7
Reverse Pec Deck
4
12 reps
RPE 7.5
8
Chest Supported Row (Machine)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
12 mins
-
2
Seated Row (Cable)
4
12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
4
Lat Pulldown
4
12 reps
RPE 7.5
5
Back Extension (Weighted)
4
15 reps
RPE 7.5
6
Back Extension
4
13 reps
RPE 7.5
7
Reverse Pec Deck
4
12 reps
RPE 7.5
8
Chest Supported Row (Machine)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
12 mins
-
2
Seated Row (Cable)
4
12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
4
Lat Pulldown
4
12 reps
RPE 7.5
5
Back Extension (Weighted)
4
15 reps
RPE 7.5
6
Back Extension
4
13 reps
RPE 7.5
7
Reverse Pec Deck
4
12 reps
RPE 7.5
8
Chest Supported Row (Machine)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
12 mins
-
2
Seated Row (Cable)
4
12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
4
Lat Pulldown
4
12 reps
RPE 7.5
5
Back Extension (Weighted)
4
15 reps
RPE 7.5
6
Back Extension
4
13 reps
RPE 7.5
7
Reverse Pec Deck
4
12 reps
RPE 7.5
8
Chest Supported Row (Machine)
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
10 mins
-
2
Chest Press (Machine)
4
12 reps
-
3
Decline Crunch
4
12 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Side Crunch (Cable)
4
12 reps
-
6
Chest Fly (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
10 mins
-
2
Chest Press (Machine)
4
12 reps
-
3
Decline Crunch
4
12 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Side Crunch (Cable)
4
12 reps
-
6
Chest Fly (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
10 mins
-
2
Chest Press (Machine)
4
12 reps
-
3
Decline Crunch
4
12 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Side Crunch (Cable)
4
12 reps
-
6
Chest Fly (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
10 mins
-
2
Chest Press (Machine)
4
12 reps
-
3
Decline Crunch
4
12 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Side Crunch (Cable)
4
12 reps
-
6
Chest Fly (Machine)
4
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
1km Row
1 Set
8 mins
@7.5
2
Pec Deck (Machine)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Machine)
4 Sets
12 Reps
@7.5
4
Shoulder Press (Machine)
4 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
9 Reps
@7.5
6
Lateral Raise (Dumbbell)
4 Sets
9 Reps
@7.5
7
Lying Rear Lateral Raise
4 Sets
9 Reps
@7.5
Day 3
1
Run
1 Set
9 mins
@7.5
2
Seated Hamstring Curl
4 Sets
13 Reps
@7.5
3
Leg Extension
4 Sets
13 Reps
@7.5
4
Seated Calf Raise
4 Sets
13 Reps
-
5
Hamstring Curl
4 Sets
13 Reps
-
6
Walking Lunge (Dumbbell)
4 Sets
1 Reps
-
7
Hip Abductor (Machine)
4 Sets
15 Reps
-
8
Hip Adductor (Machine)
4 Sets
15 Reps
-
11A
Leg Press
3 Sets
9 Reps
-
11B
Sit Up
3 Sets
9 Reps
-
Day 2
1A
Tricep Rope Push Down (Cable)
4 Sets
9 Reps
@7.5
1B
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@7.5
2
Hammer Curl
4 Sets
9 Reps
@7.5
3
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
@7.5
4
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Skull Crusher
4 Sets
12 Reps
@7.5
6
Single Arm Overhead Tricep Extension
4 Sets
12 Reps
@7.5
7
Incline Chest Press (Machine)
4 Sets
12 Reps
@7.5
8
Dead Hang
3 Sets
1 Reps
@7.5
Day 4
1
1km Row
1 Set
12 mins
-
2
Seated Row (Cable)
4 Sets
12 Reps
@7.5
3
Tricep Pushdown (Cable)
4 Sets
12 Reps
@7.5
4
Lat Pulldown
4 Sets
12 Reps
@7.5
5
Back Extension (Weighted)
4 Sets
15 Reps
@7.5
6
Back Extension
4 Sets
13 Reps
@7.5
7
Reverse Pec Deck
4 Sets
12 Reps
@7.5
8
Chest Supported Row (Machine)
4 Sets
12 Reps
@7.5
Day 5
1
1km Row
1 Set
10 mins
-
2
Chest Press (Machine)
4 Sets
12 Reps
-
3
Decline Crunch
4 Sets
12 Reps
-
4
Pec Deck (Machine)
4 Sets
12 Reps
-
5
Side Crunch (Cable)
4 Sets
12 Reps
-
6
Chest Fly (Machine)
4 Sets
12 Reps
-