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!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

23.1%

Glutes

18%

Chest

12.8%

Hamstrings

12.8%

Triceps

10%

Adductors

5.1%

Front Delts

5.1%

Lower Back

5.1%

Abs

5.1%

Biceps

2.3%

Forearms

0.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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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

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%