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5DUL

by Dominic B.
1 athletes joined

Program Description

To build and maintain strength and size while not making things too difficult or overcomplicated.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 08, 2025 08:07
  • Last Edited
    Jun 18, 2025 08:23

Summary

Unlock your strength potential with the 5DUL program, a comprehensive 8-week training plan designed for those ready to elevate their fitness game. Comprising five days of targeted workouts each week, this program blends bodyweight exercises and dumbbell movements to sculpt your upper and lower body while enhancing core stability. With a focus on compound lifts like squats and pull-ups, you'll build muscle and improve endurance in a garage gym setting. Get ready to push your limits and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
3
Face Pull
4
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
3
Face Pull
4
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
AMRAP
RPE 8
2
Goblet Squat
3
12 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Back Extension
3
12-15 reps
RPE 8
5
Walking Lunge
3
AMRAP
RPE 8
6
V-Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 8
4
Walking Lunge
3
AMRAP
RPE 8
5
V-Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 8
4
Walking Lunge
3
AMRAP
RPE 8
5
V-Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
AMRAP
RPE 8
2
Goblet Squat
3
12 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Back Extension
3
12-15 reps
RPE 8
5
Walking Lunge
3
AMRAP
RPE 8
6
V-Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 8
4
Walking Lunge
3
AMRAP
RPE 8
5
V-Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 8
4
Walking Lunge
3
AMRAP
RPE 8
5
V-Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 8
4
Walking Lunge
3
AMRAP
RPE 8
5
V-Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 8
4
Walking Lunge
3
AMRAP
RPE 8
5
V-Up
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Bench Press (Barbell)
4
AMRAP
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Bench Press (Barbell)
5
3 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Bench Press (Barbell)
5
3 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Bench Press (Barbell)
4
AMRAP
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Bench Press (Barbell)
5
3 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Bench Press (Barbell)
5
3 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Bench Press (Barbell)
5
3 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Bench Press (Barbell)
5
3 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
AMRAP
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Back Extension
3
12-15 reps
RPE 8
5
Walking Lunge
3
AMRAP
RPE 8
6
V-Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 8
4
Walking Lunge
3
AMRAP
RPE 8
5
V-Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 8
4
Walking Lunge
3
AMRAP
RPE 8
5
V-Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
AMRAP
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Back Extension
3
12-15 reps
RPE 8
5
Walking Lunge
3
AMRAP
RPE 8
6
V-Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 8
4
Walking Lunge
3
AMRAP
RPE 8
5
V-Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 8
4
Walking Lunge
3
AMRAP
RPE 8
5
V-Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 8
4
Walking Lunge
3
AMRAP
RPE 8
5
V-Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 8
4
Walking Lunge
3
AMRAP
RPE 8
5
V-Up
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Face Pull
4
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
4 Sets
AMRAP
@8
2
Goblet Squat
3 Sets
12 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7.5
4
Back Extension
3 Sets
12-15 Reps
@8
5
Walking Lunge
3 Sets
AMRAP
@8
6
V-Up
3 Sets
AMRAP
@8
Day 3
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8
2
Bench Press (Barbell)
4 Sets
AMRAP
@8
3
Face Pull
4 Sets
12-15 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
AMRAP
@8
2
Goblet Squat
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@8
4
Back Extension
3 Sets
12-15 Reps
@8
5
Walking Lunge
3 Sets
AMRAP
@8
6
V-Up
3 Sets
AMRAP
@8
Day 1
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8
2
Standing Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7.5
3
Face Pull
4 Sets
12-15 Reps
@8
4
Hammer Curl
3 Sets
12-15 Reps
@8
Day 5
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8
2
Standing Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
3
Face Pull
4 Sets
12-15 Reps
@8
4
Hammer Curl
3 Sets
12-15 Reps
@8