50lbs in 5 Weeks

by James B.

19 athletes joined

Program Description

Gain Strength in Bench press and Squat while doing accessories to strengthen muscles and increase hypertrophy. Made by Alex Bromley. Edited for my Goals.

Program Overview

Level
Novice, Intermediate
Goal
Powerlifting, Olympic Weightlifting
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
50 minutes
Created
Mar 08, 2024 03:18
Last Edited
Jul 06, 2025 03:28

Summary

Transform your physique with the **50lbs in 5 Weeks** program, designed for those ready to push their limits. This intense 5-week regimen combines 4 days of targeted workouts, focusing on barbell and bodyweight exercises to maximize strength and fat loss. With a mix of squats, deadlifts, and supersets, you'll engage multiple muscle groups and ignite your metabolism. Join us to redefine your fitness journey and achieve your goals with confidence!

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

15.7%

Triceps

13.6%

Quadriceps

12.2%

Glutes

11.9%

Front Delts

7.8%

Lower Back

6.7%

Middle Delts

6.4%

Upper Back

6.4%

Chest

5.7%

Lats

4.4%

Olympic

2.5%

Abs

2.1%

Biceps

Adductors

1.6%

Abductors

0.5%

Forearms

0.5%

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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

Day 1

Bench Press (Barbell)

5 reps

70%

Push Press (Barbell)

10 reps

Dip (Bodyweight)

AMRAP

Pull-Up (Bodyweight)

8-10 reps

Tricep Extension (Cable)

50 reps

Skull Crusher

15 reps

Day 1

Bench Press (Barbell)

5 reps

75%

Push Press (Barbell)

10 reps

Dip (Bodyweight)

AMRAP

Pull-Up (Bodyweight)

8-10 reps

Tricep Extension (Cable)

50 reps

Skull Crusher

15 reps

Day 1

Bench Press (Barbell)

4 reps

78%

Push Press (Barbell)

8 reps

Dip (Bodyweight)

AMRAP

Pull-Up (Bodyweight)

8-10 reps

Tricep Extension (Cable)

50 reps

Skull Crusher

15 reps

Day 1

Bench Press (Barbell)

3 reps

83%

Push Press (Barbell)

6 reps

Dip (Bodyweight)

AMRAP

Pull-Up (Bodyweight)

8 reps

Tricep Extension (Cable)

30 reps

Skull Crusher

12 reps

Day 1

Bench Press (Barbell)

3 reps

88%

Push Press (Barbell)

5 reps

Dip (Bodyweight)

AMRAP

Pull-Up (Bodyweight)

6 reps

Tricep Extension (Cable)

20 reps

Skull Crusher

12 reps

Day 2

Squat (Barbell)

5 reps

70%

Front Squat (Barbell)

10 reps

Romanian Deadlift (Barbell)

6 reps

Leg Press

15 reps

Hamstring Curl

15 reps

Day 2

Squat (Barbell)

5 reps

75%

Front Squat (Barbell)

10 reps

Romanian Deadlift (Barbell)

6 reps

Leg Press

15 reps

Hamstring Curl

15 reps

Day 2

Squat (Barbell)

4 reps

78%

Front Squat (Barbell)

8 reps

Romanian Deadlift (Barbell)

6 reps

Leg Press

12 reps

Hamstring Curl

12 reps

Day 2

Squat (Barbell)

3 reps

83%

Front Squat (Barbell)

6 reps

Romanian Deadlift (Barbell)

4 reps

Leg Press

12 reps

Hamstring Curl

12 reps

Day 2

Squat (Barbell)

3 reps

88%

Front Squat (Barbell)

5 reps

Romanian Deadlift (Barbell)

4 reps

Leg Press

10 reps

Hamstring Curl

10 reps

Day 3

Bench Press (Barbell)

5 reps

85%

Push Press (Barbell)

6 reps

Bent Over Row (Barbell)

12 reps

Front Raise

15 reps

Skull Crusher

12 reps

Dip (Bodyweight)

AMRAP

Day 3

Bench Press (Barbell)

3 reps

90%

Push Press (Barbell)

6 reps

Bent Over Row (Barbell)

12 reps

Front Raise

12 reps

Skull Crusher

10 reps

Dip (Bodyweight)

AMRAP

Day 3

Bench Press (Barbell)

5 reps

85%

Push Press (Barbell)

6 reps

Bent Over Row (Barbell)

10 reps

Front Raise

12 reps

Skull Crusher

10 reps

Dip (Bodyweight)

AMRAP

Day 3

Bench Press (Barbell)

5 reps

85%

Push Press (Barbell)

4 reps

Bent Over Row (Barbell)

8 reps

Front Raise

10 reps

Skull Crusher

8-10 reps

Dip (Bodyweight)

AMRAP

Day 3

Bench Press (Barbell)

1 reps

100%

Push Press (Barbell)

3 reps

Bent Over Row (Barbell)

8 reps

Front Raise

10 reps

Skull Crusher

8 reps

Dip (Bodyweight)

AMRAP

Day 4

Squat (Barbell)

5 reps

85%

Clean (Barbell)

6 reps

65%

Good Morning

8 reps

Lunge (Dumbbell)

12 reps

Glute-Ham Raise

12 reps

Day 4

Squat (Barbell)

3 reps

90%

Clean (Barbell)

6 reps

75%

Good Morning

8 reps

Lunge (Dumbbell)

10 reps

Glute-Ham Raise

12 reps

Day 4

Squat (Barbell)

5 reps

85%

Clean (Barbell)

5 reps

75%

Good Morning

6 reps

Lunge (Dumbbell)

10 reps

Glute-Ham Raise

10 reps

Day 4

Squat (Barbell)

3 reps

85%

Clean (Barbell)

4 reps

80%

Good Morning

6 reps

Lunge (Dumbbell)

8 reps

Glute-Ham Raise

10 reps

Day 4

Squat (Barbell)

1 reps

100%

Clean (Barbell)

3 reps

85%

Good Morning

5 reps

Lunge (Dumbbell)

8 reps

Glute-Ham Raise

8 reps

Day 2

Squat (Barbell)

3 Sets

5 Reps

70%

Front Squat (Barbell)

3 Sets

10 Reps

Romanian Deadlift (Barbell)

3 Sets

6 Reps

Leg Press

3 Sets

15 Reps

Hamstring Curl

3 Sets

15 Reps

Day 4

Squat (Barbell)

1 Set

5 Reps

85%

Clean (Barbell)

3 Sets

6 Reps

65%

Good Morning

3 Sets

8 Reps

Lunge (Dumbbell)

3 Sets

12 Reps

Glute-Ham Raise

3 Sets

12 Reps

Day 1

Bench Press (Barbell)

3 Sets

5 Reps

70%

Push Press (Barbell)

3 Sets

10 Reps

Dip (Bodyweight)

3 Sets

AMRAP

Pull-Up (Bodyweight)

3 Sets

8-10 Reps

Tricep Extension (Cable)

3 Sets

50 Reps

Skull Crusher

3 Sets

15 Reps

Day 3

Bench Press (Barbell)

1 Set

5 Reps

85%

Push Press (Barbell)

3 Sets

6 Reps

Bent Over Row (Barbell)

3 Sets

12 Reps

Front Raise

3 Sets

15 Reps

Skull Crusher

3 Sets

12 Reps

Dip (Bodyweight)

3 Sets

AMRAP