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50lbs in 5 Weeks

by James B.
18 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
    Mar 12, 2025 04:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Push Press (Barbell)
3
10 reps
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
8-10 reps
-
4
Tricep Extension (Cable)
3
50 reps
-
5
Skull Crusher
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Push Press (Barbell)
5
10 reps
-
3A
Dip (Bodyweight)
4
AMRAP
-
3B
Pull-Up (Bodyweight)
4
8-10 reps
-
4
Tricep Extension (Cable)
4
50 reps
-
5
Skull Crusher
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
78%
2
Push Press (Barbell)
8
8 reps
-
3A
Dip (Bodyweight)
5
AMRAP
-
3B
Pull-Up (Bodyweight)
5
8-10 reps
-
4
Tricep Extension (Cable)
5
50 reps
-
5
Skull Crusher
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
83%
2
Push Press (Barbell)
4
6 reps
-
3A
Dip (Bodyweight)
4
AMRAP
-
3B
Pull-Up (Bodyweight)
4
8 reps
-
4
Tricep Extension (Cable)
4
30 reps
-
5
Skull Crusher
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
88%
2
Push Press (Barbell)
3
5 reps
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
6 reps
-
4
Tricep Extension (Cable)
3
20 reps
-
5
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Front Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4A
Leg Press
3
15 reps
-
4B
Hamstring Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4A
Leg Press
4
15 reps
-
4B
Hamstring Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
78%
2
Front Squat (Barbell)
8
8 reps
-
3
Romanian Deadlift (Barbell)
5
6 reps
-
4A
Leg Press
5
12 reps
-
4B
Hamstring Curl
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
83%
2
Front Squat (Barbell)
4
6 reps
-
3
Romanian Deadlift (Barbell)
5
4 reps
-
4A
Leg Press
4
12 reps
-
4B
Hamstring Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
88%
2
Front Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
4 reps
-
4A
Leg Press
3
10 reps
-
4B
Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Push Press (Barbell)
3
6 reps
-
3A
Bent Over Row (Barbell)
3
12 reps
-
3B
Front Raise
3
15 reps
-
4A
Skull Crusher
3
12 reps
-
4B
Dip (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
2
Push Press (Barbell)
4
6 reps
-
3A
Bent Over Row (Barbell)
4
12 reps
-
3B
Front Raise
4
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Dip (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Push Press (Barbell)
5
6 reps
-
3A
Bent Over Row (Barbell)
5
10 reps
-
3B
Front Raise
5
12 reps
-
4A
Skull Crusher
5
10 reps
-
4B
Dip (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Push Press (Barbell)
4
4 reps
-
3A
Bent Over Row (Barbell)
4
8 reps
-
3B
Front Raise
4
10 reps
-
4A
Skull Crusher
4
8-10 reps
-
4B
Dip (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Push Press (Barbell)
3
3 reps
-
3A
Bent Over Row (Barbell)
3
8 reps
-
3B
Front Raise
3
10 reps
-
4A
Skull Crusher
3
8 reps
-
4B
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
85%
2
Clean (Barbell)
3
6 reps
65%
3
Good Morning
3
8 reps
-
4A
Lunge (Dumbbell)
3
12 reps
-
4B
Glute-Ham Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
90%
2
Clean (Barbell)
4
6 reps
75%
3
Good Morning
4
8 reps
-
4A
Lunge (Dumbbell)
4
10 reps
-
4B
Glute-Ham Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
85%
2
Clean (Barbell)
5
5 reps
75%
3
Good Morning
5
6 reps
-
4A
Lunge (Dumbbell)
5
10 reps
-
4B
Glute-Ham Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
85%
2
Clean (Barbell)
4
4 reps
80%
3
Good Morning
3
6 reps
-
4A
Lunge (Dumbbell)
4
8 reps
-
4B
Glute-Ham Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Clean (Barbell)
3
3 reps
85%
3
Good Morning
3
5 reps
-
4A
Lunge (Dumbbell)
3
8 reps
-
4B
Glute-Ham Raise
3
8 reps
-
Week 1
1 / 5 Weeks
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Front Squat (Barbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
4A
Leg Press
3 Sets
15 Reps
-
4B
Hamstring Curl
3 Sets
15 Reps
-
Day 4
1
Squat (Barbell)
1 Set
5 Reps
85%
2
Clean (Barbell)
3 Sets
6 Reps
65%
3
Good Morning
3 Sets
8 Reps
-
4A
Lunge (Dumbbell)
3 Sets
12 Reps
-
4B
Glute-Ham Raise
3 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Push Press (Barbell)
3 Sets
10 Reps
-
3A
Dip (Bodyweight)
3 Sets
AMRAP
-
3B
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
-
4
Tricep Extension (Cable)
3 Sets
50 Reps
-
5
Skull Crusher
3 Sets
15 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
5 Reps
85%
2
Push Press (Barbell)
3 Sets
6 Reps
-
3A
Bent Over Row (Barbell)
3 Sets
12 Reps
-
3B
Front Raise
3 Sets
15 Reps
-
4A
Skull Crusher
3 Sets
12 Reps
-
4B
Dip (Bodyweight)
3 Sets
AMRAP
-