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The Fifth Day

by Bill Zhou

Program Description

Extra day for upper lower 4 day program, to fix mistakes: some muscles are not stimulated enough during the week. This is your chance to do extra work to claim your gains.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 11, 2024 07:04
  • Last Edited
    Dec 21, 2024 08:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Seated Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
30%
3
Clean Pull
3
5 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Tricep Extension (Cable)
4
5 reps
-
6
Standing Calf Raise
4
10-12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Hip Thrust (Machine)
4 Sets
10 Reps
80%
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
30%
3
Clean Pull
3 Sets
5 Reps
-
4
Pull-Up (Assisted)
4 Sets
10 Reps
-
5
Tricep Extension (Cable)
4 Sets
5 Reps
-
6
Seated Calf Raise
4 Sets
10 Reps
-