Buckeye Bench/ 5x5 S/D

by Karston G

3 athletes joined

Program Description

Build Power and Muscle, mainly benched focused and neglects overhead press on purpose.

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Mar 24, 2025 06:30
Last Edited
Jun 18, 2025 11:23

Summary

The Buckeye Bench/5x5 S/D program is an intensive 8-week training plan designed to build strength and muscle through a structured 7-day weekly routine. Each session focuses on key lifts like the squat, bench press, and deadlift, complemented by accessory movements to enhance overall performance. With a mix of heavy and light days, you'll optimize your lifting technique while pushing your limits. Get ready to elevate your strength game and achieve impressive results!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Squat (Barbell)

3 reps

70%

Day 1

Squat (Barbell)

3 reps

70%

Day 1

Squat (Barbell)

3 reps

70%

Day 1

Squat (Barbell)

3 reps

70%

Day 1

Squat (Barbell)

3 reps

70%

Day 1

Squat (Barbell)

3 reps

70%

Day 1

Squat (Barbell)

3 reps

70%

Day 1

Squat (Barbell)

1 reps

50%

70%

80%

90%

100%

Day 2

Bench Press (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

68%

72%

80%

84%

88%

92%

Day 2

Bench Press (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

68%

72%

80%

84%

88%

92%

Day 2

Bench Press (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

68%

72%

80%

84%

88%

92%

Day 2

Bench Press (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

68%

72%

80%

84%

88%

92%

Day 2

Bench Press (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

68%

72%

80%

84%

88%

92%

Day 2

Bench Press (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

68%

72%

80%

84%

88%

92%

Day 2

Bench Press (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

68%

72%

80%

84%

88%

92%

Day 2

Bench Press (Barbell)

1 reps

50%

70%

80%

90%

100%

Day 3

Deadlift (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

65%

70%

80%

85%

90%

95%

Day 3

Deadlift (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

65%

70%

80%

85%

90%

95%

Day 3

Deadlift (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

65%

70%

80%

85%

90%

95%

Day 3

Deadlift (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

65%

70%

80%

85%

90%

95%

Day 3

Deadlift (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

65%

70%

80%

85%

90%

95%

Day 3

Deadlift (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

65%

70%

80%

85%

90%

95%

Day 3

Deadlift (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

65%

70%

80%

85%

90%

95%

Day 3

Deadlift (Barbell)

1 reps

50%

70%

80%

90%

100%

Day 4

Bicep Curl (Dumbbell)

10 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 10

Day 4

Bicep Curl (Dumbbell)

10 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 10

Day 4

Bicep Curl (Dumbbell)

10 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 10

Day 4

Bicep Curl (Dumbbell)

10 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 10

Day 4

Bicep Curl (Dumbbell)

10 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 10

Day 4

Bicep Curl (Dumbbell)

10 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 10

Day 4

Bicep Curl (Dumbbell)

10 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 10

Day 5

Squat (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

65%

70%

80%

85%

90%

95%

Day 5

Squat (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

65%

70%

80%

85%

90%

95%

Day 5

Squat (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

65%

70%

80%

85%

90%

95%

Day 5

Squat (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

65%

70%

80%

85%

90%

95%

Day 5

Squat (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

65%

70%

80%

85%

90%

95%

Day 5

Squat (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

65%

70%

80%

85%

90%

95%

Day 5

Squat (Barbell)

8 reps

6 reps

4 reps

3 reps

2 reps

1 reps

65%

70%

80%

85%

90%

95%

Day 6

Bench Press (Barbell)

3 reps

70%

Day 6

Bench Press (Barbell)

3 reps

70%

Day 6

Bench Press (Barbell)

3 reps

70%

Day 6

Bench Press (Barbell)

3 reps

70%

Day 6

Bench Press (Barbell)

3 reps

70%

Day 6

Bench Press (Barbell)

3 reps

70%

Day 6

Bench Press (Barbell)

3 reps

70%

Day 7

Deadlift (Barbell)

3 reps

70%

Day 7

Deadlift (Barbell)

3 reps

70%

Day 7

Deadlift (Barbell)

3 reps

70%

Day 7

Deadlift (Barbell)

3 reps

70%

Day 7

Deadlift (Barbell)

3 reps

70%

Day 7

Deadlift (Barbell)

3 reps

70%

Day 7

Deadlift (Barbell)

3 reps

70%

Day 1

Squat (Barbell)

9 Sets

3 Reps

70%

Day 2

Bench Press (Barbell)

1 Set

2 Sets

1 Set

8 Reps

6 Reps

4 Reps

3 Reps

2 Reps

1 Reps

68%

72%

80%

84%

88%

92%

Day 3

Deadlift (Barbell)

1 Set

2 Sets

1 Set

8 Reps

6 Reps

4 Reps

3 Reps

2 Reps

1 Reps

65%

70%

80%

85%

90%

95%

Day 4

Bicep Curl (Dumbbell)

3 Sets

10 Reps

@10

Tricep Pushdown (Cable)

3 Sets

10 Reps

@10

Day 5

Squat (Barbell)

1 Set

2 Sets

1 Set

8 Reps

6 Reps

4 Reps

3 Reps

2 Reps

1 Reps

65%

70%

80%

85%

90%

95%

Day 6

Bench Press (Barbell)

9 Sets

3 Reps

70%

Day 7

Deadlift (Barbell)

9 Sets

3 Reps

70%