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Modified 5x5
by Mul7elwa E.
Program Description
strength and size in the right places
Program Overview
Level
Novice, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jun 30, 2024 02:13
Last Edited
Jun 30, 2024 07:03
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
80%
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
50%
65%
75%
80%
4
Incline Bench Press (Dumbbell)
2 Sets
5 Reps
@9.5
5
Preacher Curl (Barbell)
2 Sets
6 Reps
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
50%
65%
70%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
7 Reps
6 Reps
@9
@9
4
Chest Supported Row (Machine)
2 Sets
6 Reps
@9.5
5
cross body extension
2 Sets
6 Reps
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
50%
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
50%
65%
75%
85%
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
50%
75%
85%
4
Shoulder Press (Machine)
2 Sets
6 Reps
@9.5
5
Lateral Raise (Cable)
2 Sets
7 Reps
@9.5
Day 4
1
Hip Adductor (Machine)
2 Sets
6 Reps
@9.5
2
Bicep Curl (EZ Bar)
2 Sets
6 Reps
@9.5
3
Tricep Pushdown (Cable)
2 Sets
6 Reps
@9.5
4
Standing Calf Raise
2 Sets
6 Reps
@9.5