5x5 strong lift program(modified ver.)

by 태연 김.

131 athletes joined

5.0

(1 rating)

Program Description

the increase of strenght and size of muscle it also improve your performance capablility

Program Overview

Level
Novice
Goal
Athletics, Powerlifting, Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Aug 13, 2024 08:41
Last Edited
Sep 16, 2025 03:50

Summary

Unlock your strength potential with this modified 5x5 Strong Lift program, designed to build muscle and power over 12 weeks. Committing just three days a week, you'll focus on foundational barbell exercises like Squats, Bench Press, and Power Cleans, each targeting major muscle groups for maximum gains. With a balanced approach, this program emphasizes progressive overload to challenge your limits while ensuring proper recovery. Get ready to transform your physique and elevate your lifting game!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

20.2%

Glutes

15.5%

Hamstrings

9.4%

Triceps

8.8%

Front Delts

8.8%

Chest

7.3%

Olympic

7.3%

Middle Delts

7.3%

Abs

6.1%

Adductors

5.8%

Lower Back

3.5%

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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

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 1

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 1

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 1

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 1

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 1

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 1

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 1

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 1

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 1

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 1

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 1

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 2

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 2

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 2

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 2

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 2

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 2

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 2

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 2

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 2

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 2

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 2

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 2

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 3

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 3

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 3

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 3

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 3

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 3

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 3

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 3

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 3

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 3

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 3

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Power Clean

4 reps

70%

Day 3

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 1

Squat (Barbell)

5 Sets

5 Reps

70%

Bench Press (Barbell)

5 Sets

5 Reps

70%

Power Clean

5 Sets

4 Reps

70%

Day 3

Squat (Barbell)

5 Sets

5 Reps

70%

Bench Press (Barbell)

5 Sets

5 Reps

70%

Power Clean

5 Sets

4 Reps

70%

Day 2

Squat (Barbell)

5 Sets

5 Reps

70%

Overhead Press (Barbell)

5 Sets

5 Reps

70%

Deadlift (Barbell)

1 Set

5 Reps

70%