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5day workout (weekday)

by
95 athletes joined

Program Description

help people workout during weekdays if their weekends are busy or only have 5 days a week

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerlifting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Jan 08, 2024 12:01
  • Last Edited
    Feb 20, 2025 06:43
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
7 reps
RPE 9.5
2
Bench Press (Barbell)
1
2
1
7 reps
5 reps
7 reps
RPE 8
RPE 10
RPE 6.5
3
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 9.5
RPE 10
RPE 6.5
4
Tricep Extension (Cable)
1
2
1
7 reps
7 reps
6 reps
RPE 9.5
RPE 10
RPE 9.5
5
Shoulder Press (Machine)
3
7 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
3
7 reps
RPE 9.5
3
Barbell Row
3
8 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 9.5
5
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9.5
6
Single Arm Iso Row
3
10 reps
RPE 9.5
7
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
1 reps
5 reps
RPE 7
RPE 8
RPE 9.5
RPE 10
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 10
3
Seated Hamstring Curl
3
8 reps
RPE 8.5
4
Hip Abductor (Machine)
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 9.5
6
Leg Press (45 Degrees)
3
8 reps
RPE 9.5
7
Wall Sit
3
1 reps
RPE 9.5
8
Plank
3
1.5 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Shrug (Dumbbell)
3
10 reps
RPE 8.5
4
Barbell Row
3
8 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
7 reps
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
7 reps
RPE 9.5
7
Single Arm Iso Row
3
10 reps
RPE 9.5
8
Bench Press (Barbell)
3
5 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
7 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
3
7 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
4
Wrist Curls
3
12 reps
RPE 9.5
5
Standing Calf Raise
3
10 reps
RPE 9.5
6
Leg Extension
3
7 reps
RPE 9.5
7
Leg Curl
3
7 reps
RPE 9
8
Shoulder Press (Machine)
3
8 reps
RPE 9.5
9
Leg Press (45 Degrees)
3
8 reps
RPE 9.5
10
Seated Dip (Machine)
3
8 reps
RPE 9.5
11
Tricep Pushdown (Cable)
3
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9.5
13
One Arm Lateral Raise (Cable)
3
6 reps
RPE 9.5
Week 1
1 / 1 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
7 Reps
@9.5
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
7 Reps
5 Reps
7 Reps
@8
@10
@6.5
3
Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@9.5
@10
@6.5
4
Tricep Extension (Cable)
1 Set
2 Sets
1 Set
7 Reps
7 Reps
6 Reps
@9.5
@10
@9.5
5
Shoulder Press (Machine)
3 Sets
7 Reps
@9.5
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@8.5
@8
Day 2
1
Hammer Curl
3 Sets
8 Reps
@9.5
2
Bicep Curl (Dumbbell)
3 Sets
7 Reps
@9.5
3
Barbell Row
3 Sets
8 Reps
@9.5
4
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@9.5
5
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
@9.5
6
Single Arm Iso Row
3 Sets
10 Reps
@9.5
7
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
1 Reps
5 Reps
@7
@8
@9.5
@10
@6.5
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@10
3
Seated Hamstring Curl
3 Sets
8 Reps
@8.5
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7.5
5
Standing Calf Raise
3 Sets
10 Reps
@9.5
6
Leg Press (45 Degrees)
3 Sets
8 Reps
@9.5
7
Wall Sit
3 Sets
1 Reps
@9.5
8
Plank
3 Sets
1.5 mins
@9.5
Day 4
1
Chest Fly (Machine)
3 Sets
8 Reps
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9.5
3
Shrug (Dumbbell)
3 Sets
10 Reps
@8.5
4
Barbell Row
3 Sets
8 Reps
@9.5
5
Lat Pulldown (Close Grip)
3 Sets
7 Reps
@9.5
6
Lat Pulldown (Neutral Grip)
3 Sets
7 Reps
@9.5
7
Single Arm Iso Row
3 Sets
10 Reps
@9.5
8
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
Day 5
1
Hammer Curl
3 Sets
7 Reps
@9.5
2
Bicep Curl (Dumbbell)
3 Sets
7 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9.5
4
Wrist Curls
3 Sets
12 Reps
@9.5
5
Standing Calf Raise
3 Sets
10 Reps
@9.5
6
Leg Extension
3 Sets
7 Reps
@9.5
7
Leg Curl
3 Sets
7 Reps
@9
8
Shoulder Press (Machine)
3 Sets
8 Reps
@9.5
9
Leg Press (45 Degrees)
3 Sets
8 Reps
@9.5
10
Seated Dip (Machine)
3 Sets
8 Reps
@9.5
11
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9.5
12
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@9.5
13
One Arm Lateral Raise (Cable)
3 Sets
6 Reps
@9.5