5 Day Strength, Size, and Definition (SSD) | Workout Programs | Boostcamp App |

5 Day Strength, Size, and Definition (SSD)

by Eric B.

1832 athletes joined

3.0

(4 ratings)

Program Description

High volume bodybuilding plan focused on building strength and size.

Program Overview

Level

Intermediate, Advanced

Goal

Bodybuilding, Powerbuilding, Muscle & Sculpting

Equipment

Garage Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Dec 29, 2023 09:55

Last Edited

Jul 27, 2024 10:12

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Day 1

1

Bench Press (Barbell)

5 Sets

5 Reps

2

Incline Bench Press (Dumbbell)

4 Sets

8-12 Reps

3

Dip (Weighted)

4 Sets

10-15 Reps

4A

Pec Fly (Dumbbell)

3 Sets

12 Reps

4B

Pullover (Dumbbell)

3 Sets

15 Reps

5

Lying Tricep Extension (Barbell)

4 Sets

12 Reps

6

Tricep Extension (Cable)

3 Sets

15 Reps

Day 2

1

Pendlay Row

5 Sets

8 Reps

2

Single Arm Row (Dumbbell)

4 Sets

8-12 Reps

3

Lat Pulldown

4 Sets

10-12 Reps

4A

Chest Supported Row (Dumbbell)

3 Sets

12 Reps

4B

Standing Pullover (Cable)

3 Sets

15 Reps

5

Bicep Curl (EZ Bar)

4 Sets

12 Reps

6

Hammer Curl

3 Sets

15 Reps

Day 3

1

Squat (Barbell)

5 Sets

5 Reps

2

Bulgarian Split Squat (Dumbbell)

4 Sets

10-12 Reps

3

Romanian Deadlift (Barbell)

4 Sets

10 Reps

4A

Standing Calf Raise

3 Sets

15 Reps

4B

Seated Calf Raise

3 Sets

15 Reps

Day 4

1

Overhead Press (Barbell)

5 Sets

5 Reps

2

Seated Shoulder Press (Dumbbell)

4 Sets

8-12 Reps

3

Upright Row (Barbell)

4 Sets

12 Reps

4A

Rear Delt Fly (Dumbbell)

3 Sets

15 Reps

4B

Lateral Raise (Dumbbell)

3 Sets

15 Reps

5A

Incline Tricep Extension (Dumbbell)

3 Sets

12 Reps

5B

Incline Curl (Dumbbell)

3 Sets

12 Reps

Day 5

1

Deadlift (Barbell)

5 Sets

5 Reps

2

Walking Lunge (Dumbbell)

4 Sets

10-12 Reps

3

Hip Thrust (Barbell)

4 Sets

12-15 Reps

4A

Seated Calf Raise

3 Sets

15 Reps

4B

Standing Calf Raise

3 Sets

15 Reps

WHAT PEOPLE ARE SAYING(4 ratings)

Only ratings with written feedback are displayed here.

3.00 / 5

Liam R.Man

11 days ago

3 years of prior experience

As expected strength gains

As expected muscle gains

No modifications

Way too much volume you idiot 🤦🏼‍♂️

SeungHunAge 28, Man

3 months ago

7 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

정석적인 5x5 빌딩 프로그램임 다만 스트렝스 증가와는 거리가 좀 있음.

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