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BoostcampPNG

Stronglifts 5x5

by Ordinary P.

Program Description

Build strength by focusing on the core lifts: Squat, Bench Press, Bent Over Row, Overhead Press and Deadlifts

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 27, 2025 05:37
  • Last Edited
    Jun 17, 2025 11:14

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.3%
Glutes
13%
Upper Back
12%
Front Delts
10.5%
Hamstrings
9.6%
Triceps
9%
Chest
7.5%
Adductors
6%
Lats
6%
Middle Delts
6%
Abs
3.3%
Lower Back
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
3
Barbell Row
5 Sets
5 Reps
@8.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Military Press (Barbell)
5 Sets
5 Reps
@8.5
3
Deadlift (Barbell)
1 Set
5 Reps
@8.5
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
3
Barbell Row
5 Sets
5 Reps
@8.5