5x5 Big Four.

by M B.
2 athletes joined
5.0
(1 rating)

Program Description

Overhead press, deadlift, bench press and front squat. Non-stop 5x5 for general strength and to keep fatigue low. If feeling strong go to 80% but this is not meant to be a super hard workout. I was getting tired of big workouts making me too fatigued. Combine with cardio if you want to do something more. Front squat instead of back squat as I just happen to prefer that. :D

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Apr 07, 2025 07:29
  • Last Edited
    Jun 18, 2025 09:15

Summary

Unlock your strength potential with the 5x5 Big Four program, designed to elevate your lifting game over four intense weeks. This program focuses on the foundational barbell movements—Overhead Press, Deadlift, Bench Press, and Front Squat—performed five sets of five reps each day, ensuring consistent muscle engagement and growth. With a commitment of just seven days a week, you'll forge a powerful physique in your garage gym, pushing your limits and building a solid foundation. Get ready to lift heavy and feel unstoppable!
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
75%
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
75%
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
Day 4
1
Front Squat (Barbell)
5 Sets
5 Reps
75%
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
75%
Day 6
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
Day 7
1
Bench Press (Barbell)
5 Sets
5 Reps
75%