Program Description
**Pray Lift Ruck 5x5** is a comprehensive 16-week powerbuilding program designed to build strength and muscle through a balanced approach of heavy lifting and functional movement. With workouts scheduled for four days a week, you'll engage in compound exercises like bench presses, deadlifts, and overhead presses, complemented by rucking for endurance and core stability. This program is tailored for novice lifters, requiring only basic equipment found in a garage gym. Get ready to transform your physique and enhance your lifting capabilities with a structured plan that keeps you motivated and progressing every week!
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedSep 15, 2025 07:14
- Last EditedSep 15, 2025 11:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Upper Back
10.5%
Quadriceps
10.3%
Lats
10.3%
Middle Delts
9.1%
Front Delts
8.9%
Glutes
8%
Abs
7.2%
Chest
5.7%
Hamstrings
5.7%
Adductors
3.4%
Rear Delts
3%
Lower Back
2.3%
Biceps
2.3%
Forearms
0.7%
Other
0.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Safety Bar Squat
5
5 reps
RPE 7
3
Barbell Row
5
5 reps
RPE 7
4
Skull Crusher (Barbell)
3
12 reps
RPE 5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
30 mins
-
2
Sit Up
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
30 mins
-
2
Sit Up
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
70 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
90 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Sit Up
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
110 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
120 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
130 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
140 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
150 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Sit Up
1
75 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Deadlift (Barbell)
5
5 reps
RPE 7
3
Lat Pulldown
5
5 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
5
Rear Delt Row
2
12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
30 mins
-
2
Sit Up
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
30 mins
-
2
Sit Up
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
60 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
70 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
80 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
90 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Sit Up
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
110 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
120 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
130 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
140 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck 30lbs
1
45 mins
-
2
Sit Up
1
150 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Sit Up
1
75 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Safety Bar Squat
5
5 reps
RPE 7
3
Barbell Row
5
5 reps
RPE 7
4
Skull Crusher (Barbell)
3
12 reps
RPE 5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Safety Bar Squat
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Rear Delt Row
2
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
@7
2
Safety Bar Squat5 Sets
5 Reps
@7
3
Barbell Row5 Sets
5 Reps
@7
4
Skull Crusher (Barbell)3 Sets
12 Reps
@5
5
Tricep Pushdown (Cable)2 Sets
12 Reps
@5
Day 2
1
Ruck 30lbs1 Set
30 mins
-
2
Sit Up1 Set
50 Reps
-
Day 3
1
Overhead Press (Barbell)5 Sets
5 Reps
@7
2
Deadlift (Barbell)5 Sets
5 Reps
@7
3
Lat Pulldown5 Sets
5 Reps
@7
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
@5
5
Rear Delt Row2 Sets
12 Reps
@5
Day 4
1
Ruck 30lbs1 Set
30 mins
-
2
Sit Up1 Set
50 Reps
-
Day 5
1
Bench Press (Barbell)5 Sets
5 Reps
@7
2
Safety Bar Squat5 Sets
5 Reps
@7
3
Barbell Row5 Sets
5 Reps
@7
4
Skull Crusher (Barbell)3 Sets
12 Reps
@5
5
Tricep Pushdown (Cable)2 Sets
12 Reps
@5