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BoostcampPNG

5x a Week

by Yostria G

Program Description

Testing the new split system and diet

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 26, 2024 01:19
  • Last Edited
    May 28, 2024 12:54
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BlogBannerPC
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
2
Incline Bench Press (Dumbbell)
4
8-10 reps
3
Chest Press (Machine)
4
8-10 reps
4
Bicep Curl (Dumbbell)
4
8-10 reps
5
Hammer Curl
4
8-10 reps
6
Goblet Squat
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
2
Incline Bench Press (Dumbbell)
4
8-10 reps
3
Chest Press (Machine)
4
8-10 reps
4
Bicep Curl (Dumbbell)
4
8-10 reps
5
Hammer Curl
4
8-10 reps
6
Goblet Squat
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
2
Incline Bench Press (Dumbbell)
4
8-10 reps
3
Chest Press (Machine)
4
8-10 reps
4
Bicep Curl (Dumbbell)
4
8-10 reps
5
Hammer Curl
4
8-10 reps
6
Goblet Squat
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
2
Incline Bench Press (Dumbbell)
4
8-10 reps
3
Chest Press (Machine)
4
8-10 reps
4
Bicep Curl (Dumbbell)
4
8-10 reps
5
Hammer Curl
4
8-10 reps
6
Goblet Squat
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
2
Incline Bench Press (Dumbbell)
4
8-10 reps
3
Chest Press (Machine)
4
8-10 reps
4
Bicep Curl (Dumbbell)
4
8-10 reps
5
Hammer Curl
4
8-10 reps
6
Goblet Squat
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
2
Incline Bench Press (Dumbbell)
4
8-10 reps
3
Chest Press (Machine)
4
8-10 reps
4
Bicep Curl (Dumbbell)
4
8-10 reps
5
Hammer Curl
4
8-10 reps
6
Goblet Squat
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
2
Incline Bench Press (Dumbbell)
4
8-10 reps
3
Chest Press (Machine)
4
8-10 reps
4
Bicep Curl (Dumbbell)
4
8-10 reps
5
Hammer Curl
4
8-10 reps
6
Goblet Squat
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
2
Incline Bench Press (Dumbbell)
4
8-10 reps
3
Chest Press (Machine)
4
8-10 reps
4
Bicep Curl (Dumbbell)
4
8-10 reps
5
Hammer Curl
4
8-10 reps
6
Goblet Squat
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
2
Incline Bench Press (Dumbbell)
4
8-10 reps
3
Chest Press (Machine)
4
8-10 reps
4
Bicep Curl (Dumbbell)
4
8-10 reps
5
Hammer Curl
4
8-10 reps
6
Goblet Squat
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
2
Incline Bench Press (Dumbbell)
4
8-10 reps
3
Chest Press (Machine)
4
8-10 reps
4
Bicep Curl (Dumbbell)
4
8-10 reps
5
Hammer Curl
4
8-10 reps
6
Goblet Squat
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
2
Incline Bench Press (Dumbbell)
4
8-10 reps
3
Chest Press (Machine)
4
8-10 reps
4
Bicep Curl (Dumbbell)
4
8-10 reps
5
Hammer Curl
4
8-10 reps
6
Goblet Squat
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
2
Incline Bench Press (Dumbbell)
4
8-10 reps
3
Chest Press (Machine)
4
8-10 reps
4
Bicep Curl (Dumbbell)
4
8-10 reps
5
Hammer Curl
4
8-10 reps
6
Goblet Squat
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
2
Seated Row (Machine)
4
8-10 reps
3
Bent Over Row (Barbell)
4
8-10 reps
4
Squat (Barbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
4
10-12 reps
6
Single Arm Overhead Tricep Extension
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
2
Seated Row (Machine)
4
8-10 reps
3
Bent Over Row (Barbell)
4
8-10 reps
4
Squat (Barbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
4
10-12 reps
6
Single Arm Overhead Tricep Extension
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
2
Seated Row (Machine)
4
8-10 reps
3
Bent Over Row (Barbell)
4
8-10 reps
4
Squat (Barbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
4
10-12 reps
6
Single Arm Overhead Tricep Extension
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
2
Seated Row (Machine)
4
8-10 reps
3
Bent Over Row (Barbell)
4
8-10 reps
4
Squat (Barbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
4
10-12 reps
6
Single Arm Overhead Tricep Extension
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
2
Seated Row (Machine)
4
8-10 reps
3
Bent Over Row (Barbell)
4
8-10 reps
4
Squat (Barbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
4
10-12 reps
6
Single Arm Overhead Tricep Extension
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
2
Seated Row (Machine)
4
8-10 reps
3
Bent Over Row (Barbell)
4
8-10 reps
4
Squat (Barbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
4
10-12 reps
6
Single Arm Overhead Tricep Extension
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
2
Seated Row (Machine)
4
8-10 reps
3
Bent Over Row (Barbell)
4
8-10 reps
4
Squat (Barbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
4
10-12 reps
6
Single Arm Overhead Tricep Extension
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
2
Seated Row (Machine)
4
8-10 reps
3
Bent Over Row (Barbell)
4
8-10 reps
4
Squat (Barbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
4
10-12 reps
6
Single Arm Overhead Tricep Extension
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
2
Seated Row (Machine)
4
8-10 reps
3
Bent Over Row (Barbell)
4
8-10 reps
4
Squat (Barbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
4
10-12 reps
6
Single Arm Overhead Tricep Extension
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
2
Seated Row (Machine)
4
8-10 reps
3
Bent Over Row (Barbell)
4
8-10 reps
4
Squat (Barbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
4
10-12 reps
6
Single Arm Overhead Tricep Extension
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
2
Seated Row (Machine)
4
8-10 reps
3
Bent Over Row (Barbell)
4
8-10 reps
4
Squat (Barbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
4
10-12 reps
6
Single Arm Overhead Tricep Extension
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
2
Seated Row (Machine)
4
8-10 reps
3
Bent Over Row (Barbell)
4
8-10 reps
4
Squat (Barbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
4
10-12 reps
6
Single Arm Overhead Tricep Extension
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Front Raise
4
10-12 reps
5
Lateral Raise (Dumbbell)
4
10-12 reps
6
Leg Press (45 Degrees)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Front Raise
4
10-12 reps
5
Lateral Raise (Dumbbell)
4
10-12 reps
6
Leg Press (45 Degrees)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Front Raise
4
10-12 reps
5
Lateral Raise (Dumbbell)
4
10-12 reps
6
Leg Press (45 Degrees)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Front Raise
4
10-12 reps
5
Lateral Raise (Dumbbell)
4
10-12 reps
6
Leg Press (45 Degrees)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Front Raise
4
10-12 reps
5
Lateral Raise (Dumbbell)
4
10-12 reps
6
Leg Press (45 Degrees)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Front Raise
4
10-12 reps
5
Lateral Raise (Dumbbell)
4
10-12 reps
6
Leg Press (45 Degrees)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Front Raise
4
10-12 reps
5
Lateral Raise (Dumbbell)
4
10-12 reps
6
Leg Press (45 Degrees)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Front Raise
4
10-12 reps
5
Lateral Raise (Dumbbell)
4
10-12 reps
6
Leg Press (45 Degrees)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Front Raise
4
10-12 reps
5
Lateral Raise (Dumbbell)
4
10-12 reps
6
Leg Press (45 Degrees)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Front Raise
4
10-12 reps
5
Lateral Raise (Dumbbell)
4
10-12 reps
6
Leg Press (45 Degrees)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Front Raise
4
10-12 reps
5
Lateral Raise (Dumbbell)
4
10-12 reps
6
Leg Press (45 Degrees)
4
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Front Raise
4
10-12 reps
5
Lateral Raise (Dumbbell)
4
10-12 reps
6
Leg Press (45 Degrees)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
2
Leg Curl
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
2
Leg Curl
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
2
Leg Curl
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
2
Leg Curl
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
2
Leg Curl
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
2
Leg Curl
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
2
Leg Curl
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
2
Leg Curl
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
2
Leg Curl
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
2
Leg Curl
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
2
Leg Curl
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Chest Fly (Machine)
4
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
2
Leg Curl
4
10-12 reps
3
Shoulder Press (Machine)
4
10-12 reps
4
Chest Fly (Machine)
4
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
2
Hammer Curl
4
10-12 reps
3
Wrist Curls
4
10-12 reps
4
Seated Row (Machine)
4
10-12 reps
5
Hanging Leg Raise
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
2
Hammer Curl
4
10-12 reps
3
Wrist Curls
4
10-12 reps
4
Seated Row (Machine)
4
10-12 reps
5
Hanging Leg Raise
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
2
Hammer Curl
4
10-12 reps
3
Wrist Curls
4
10-12 reps
4
Seated Row (Machine)
4
10-12 reps
5
Hanging Leg Raise
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
2
Hammer Curl
4
10-12 reps
3
Wrist Curls
4
10-12 reps
4
Seated Row (Machine)
4
10-12 reps
5
Hanging Leg Raise
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
2
Hammer Curl
4
10-12 reps
3
Wrist Curls
4
10-12 reps
4
Seated Row (Machine)
4
10-12 reps
5
Hanging Leg Raise
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
2
Hammer Curl
4
10-12 reps
3
Wrist Curls
4
10-12 reps
4
Seated Row (Machine)
4
10-12 reps
5
Hanging Leg Raise
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
2
Hammer Curl
4
10-12 reps
3
Wrist Curls
4
10-12 reps
4
Seated Row (Machine)
4
10-12 reps
5
Hanging Leg Raise
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
2
Hammer Curl
4
10-12 reps
3
Wrist Curls
4
10-12 reps
4
Seated Row (Machine)
4
10-12 reps
5
Hanging Leg Raise
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
2
Hammer Curl
4
10-12 reps
3
Wrist Curls
4
10-12 reps
4
Seated Row (Machine)
4
10-12 reps
5
Hanging Leg Raise
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
2
Hammer Curl
4
10-12 reps
3
Wrist Curls
4
10-12 reps
4
Seated Row (Machine)
4
10-12 reps
5
Hanging Leg Raise
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
2
Hammer Curl
4
10-12 reps
3
Wrist Curls
4
10-12 reps
4
Seated Row (Machine)
4
10-12 reps
5
Hanging Leg Raise
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
2
Hammer Curl
4
10-12 reps
3
Wrist Curls
4
10-12 reps
4
Seated Row (Machine)
4
10-12 reps
5
Hanging Leg Raise
4
10-15 reps
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
2
Seated Row (Machine)
4 Sets
8-10 Reps
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
4
Squat (Barbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
Day 1
1
Bench Press (Smith Machine)
4 Sets
8-10 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
3
Chest Press (Machine)
4 Sets
8-10 Reps
4
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
5
Hammer Curl
4 Sets
8-10 Reps
6
Goblet Squat
4 Sets
10-12 Reps
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Front Raise
4 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
6
Leg Press (45 Degrees)
4 Sets
10-12 Reps
Day 4
1
Leg Extension
4 Sets
10-12 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
2
Hammer Curl
4 Sets
10-12 Reps
3
Wrist Curls
4 Sets
10-12 Reps
4
Seated Row (Machine)
4 Sets
10-12 Reps
5
Hanging Leg Raise
4 Sets
10-15 Reps