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BoostcampPNG

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
    Apr 05, 2025 03:06
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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