HermanssonHealth 5-day split

by Svante Hermansson

5 athletes joined

Program Description

The primary goal is to increase muscle size through hypertrophy.

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Jul 16, 2024 11:17
Last Edited
Sep 20, 2024 03:27

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

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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

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Run

1

30 mins

-

Day 2

1

Walk

1

30 mins

-

2

Stretching

1

5 mins

-

Day 3

1

Bench Press (Barbell)

4

8 reps

-

2

Incline Bench Press (Dumbbell)

3

10 reps

-

3

Incline Chest Fly (Dumbbell)

3

12 reps

-

4

Skull Crusher

3

10 reps

-

5

Tricep Pushdown

3

12 reps

-

6

Lateral Raise (Cable)

3

12 reps

-

Day 4

1

Run

1

30 mins

-

2

Lat Pulldown

4

10 reps

-

3

Dumbbell Row

3

10 reps

-

4

Seated Row (Cable)

3

10 reps

-

5

Hammer Curl

3

10 reps

-

6

Bicep Curl (Barbell)

3

10 reps

-

7

Reverse Pec Deck

3

10 reps

-

Day 5

1

Squat (Barbell)

3

8 reps

-

2

Romanian Deadlift (Barbell)

3

10 reps

-

3

Leg Extension

3

12 reps

-

4

Leg Curl

3

12 reps

-

5

Machine Calf Raise

4

12 reps

-

6

Lying Leg Raise

3

15 reps

-

7

Decline Crunch (Weighted)

3

12 reps

-

Day 6

1

Overhead Press (Barbell)

3

8 reps

-

2

Bench Press (Dumbbell)

3

10 reps

-

3

Cable Crossover

3

10 reps

-

4

Bicep Curl (Barbell)

4

10 reps

-

5

Bench Press (Close Grip)

3

8 reps

-

6

Lateral Raise (Dumbbell)

3

10 reps

-

Day 7

1

Squat (Smith Machine)

3

8 reps

-

2

Hip Thrust (Barbell)

3

10 reps

-

3

Leg Extension

3

12 reps

-

4

Leg Curl

3

12 reps

-

5

Machine Calf Raise

4

12 reps

-

6

Lying Leg Raise

3

15 reps

-

7

Decline Crunch

3

15 reps

-

Day 1

1

Run

1 Set

30 mins

-

Day 3

1

Bench Press (Barbell)

4 Sets

8 Reps

-

2

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

-

3

Incline Chest Fly (Dumbbell)

3 Sets

12 Reps

-

4

Skull Crusher

3 Sets

10 Reps

-

5

Tricep Pushdown

3 Sets

12 Reps

-

6

Lateral Raise (Cable)

3 Sets

12 Reps

-

Day 4

1

Run

1 Set

30 mins

-

2

Lat Pulldown

4 Sets

10 Reps

-

3

Dumbbell Row

3 Sets

10 Reps

-

4

Seated Row (Cable)

3 Sets

10 Reps

-

5

Hammer Curl

3 Sets

10 Reps

-

6

Bicep Curl (Barbell)

3 Sets

10 Reps

-

7

Reverse Pec Deck

3 Sets

10 Reps

-

Day 6

1

Overhead Press (Barbell)

3 Sets

8 Reps

-

2

Bench Press (Dumbbell)

3 Sets

10 Reps

-

3

Cable Crossover

3 Sets

10 Reps

-

4

Bicep Curl (Barbell)

4 Sets

10 Reps

-

5

Bench Press (Close Grip)

3 Sets

8 Reps

-

6

Lateral Raise (Dumbbell)

3 Sets

10 Reps

-

Day 7

1

Squat (Smith Machine)

3 Sets

8 Reps

-

2

Hip Thrust (Barbell)

3 Sets

10 Reps

-

3

Leg Extension

3 Sets

12 Reps

-

4

Leg Curl

3 Sets

12 Reps

-

5

Machine Calf Raise

4 Sets

12 Reps

-

6

Lying Leg Raise

3 Sets

15 Reps

-

7

Decline Crunch

3 Sets

15 Reps

-

Day 2

1

Walk

1 Set

30 mins

-

2

Stretching

1 Set

5 mins

-

Day 5

1

Squat (Barbell)

3 Sets

8 Reps

-

2

Romanian Deadlift (Barbell)

3 Sets

10 Reps

-

3

Leg Extension

3 Sets

12 Reps

-

4

Leg Curl

3 Sets

12 Reps

-

5

Machine Calf Raise

4 Sets

12 Reps

-

6

Lying Leg Raise

3 Sets

15 Reps

-

7

Decline Crunch (Weighted)

3 Sets

12 Reps

-