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5s PRO FSL with Accessories

by Chad D.
2 athletes joined

Program Description

**5s PRO FSL with Accessories** is a comprehensive 6-week program designed for lifters of all levels, from beginners to advanced athletes. With a commitment of 24 training days, this powerbuilding and powerlifting-focused regimen emphasizes strength and muscle growth through compound movements like squats and deadlifts, complemented by accessory exercises for balanced development. Each workout lasts about 60 minutes, ensuring an efficient yet effective training session. Equip your garage gym and get ready to elevate your lifting game with structured sets and progressive intensity!

Program Overview

  • Level
    Intermediate, Beginner, Novice, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2026 06:56
  • Last Edited
    Feb 12, 2026 05:49
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Front Delts
12.3%
Hamstrings
9.9%
Upper Back
8.6%
Quadriceps
8.4%
Glutes
8.4%
Chest
7.3%
Middle Delts
6.5%
Abs
6.3%
Lats
6.3%
Biceps
4.7%
Adductors
2.1%
Lower Back
2.1%
Rear Delts
1.6%
Forearms
0.8%
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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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Hanging Leg Raise
1
25-50 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Hanging Leg Raise
1
25-50 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Hanging Leg Raise
1
25-50 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Hanging Leg Raise
1
25-50 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Hanging Leg Raise
1
25-50 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Hanging Leg Raise
1
25-50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Decline Crunch
1
25-50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Decline Crunch
1
25-50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Decline Crunch
1
25-50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Decline Crunch
1
25-50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Decline Crunch
1
25-50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Decline Crunch
1
25-50 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Underhand Lat Pulldown
3
6-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7
6
Plank
1
1-3 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Underhand Lat Pulldown
3
6-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7
6
Plank
1
1-3 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Underhand Lat Pulldown
3
6-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7
6
Plank
1
1-3 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Underhand Lat Pulldown
3
6-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7
6
Plank
1
1-3 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Underhand Lat Pulldown
3
6-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7
6
Plank
1
1-3 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Underhand Lat Pulldown
3
6-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7
6
Plank
1
1-3 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
5 reps
65%
3
Seated Row (Cable)
3
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Cable Crunch
1
25-50 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
70%
3
Seated Row (Cable)
3
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Cable Crunch
1
25-50 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Seated Row (Cable)
3
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Cable Crunch
1
25-50 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
5 reps
65%
3
Seated Row (Cable)
3
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Cable Crunch
1
25-50 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
70%
3
Seated Row (Cable)
3
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Cable Crunch
1
25-50 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Seated Row (Cable)
3
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Cable Crunch
1
25-50 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
5 Reps
65%
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@7
4
Neutral Grip Dumbbell Bench Press
3 Sets
8-12 Reps
@7
5
Leg Curl
3 Sets
12-15 Reps
@7
6
Hanging Leg Raise
1 Set
25-50 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
65%
3
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@7
5
Face Pull
3 Sets
15-20 Reps
@7
6
Decline Crunch
1 Set
25-50 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
3
Underhand Lat Pulldown
3 Sets
6-10 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@7
6
Plank
1 Set
1-3 mins
@7
Day 4
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5 Sets
5 Reps
65%
3
Seated Row (Cable)
3 Sets
10-15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7
6
Cable Crunch
1 Set
25-50 Reps
@7