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BoostcampPNG

5x5 Strong Lift Program*

by Jack

Program Description

Weekly Schedule: *3-Day Full Body Program* - Day 1 – Squat Focus (Lower Body Priority) - Day 2 – Bench Press Focus (Push + Arms) - Day 3 – Deadlift Focus (Posterior Chain + Pull) Each day includes: - 1 Primary Lift (Strength) - 2–3 Accessories (Hypertrophy/Weak Point) - 1 Optional Finisher (Volume or Conditioning)

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 25, 2025 07:01
  • Last Edited
    May 02, 2025 07:00

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
4B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
4B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
4B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
4B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
4B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
4B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
4B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
4B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
4B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
4B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
4B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8.5
3
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
4B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Barbell Row
3
8-10 reps
RPE 8.5
4A
Hammer Curl
3
10-12 reps
RPE 8.5
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Barbell Row
3
8-10 reps
RPE 8.5
4A
Hammer Curl
3
10-12 reps
RPE 8.5
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Barbell Row
3
8-10 reps
RPE 8.5
4A
Hammer Curl
3
10-12 reps
RPE 8.5
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Barbell Row
3
8-10 reps
RPE 8.5
4A
Hammer Curl
3
10-12 reps
RPE 8.5
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Barbell Row
3
8-10 reps
RPE 8.5
4A
Hammer Curl
3
10-12 reps
RPE 8.5
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Barbell Row
3
8-10 reps
RPE 8.5
4A
Hammer Curl
3
10-12 reps
RPE 8.5
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Barbell Row
3
8-10 reps
RPE 8.5
4A
Hammer Curl
3
10-12 reps
RPE 8.5
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Barbell Row
3
8-10 reps
RPE 8.5
4A
Hammer Curl
3
10-12 reps
RPE 8.5
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Barbell Row
3
8-10 reps
RPE 8.5
4A
Hammer Curl
3
10-12 reps
RPE 8.5
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Barbell Row
3
8-10 reps
RPE 8.5
4A
Hammer Curl
3
10-12 reps
RPE 8.5
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Barbell Row
3
8-10 reps
RPE 8.5
4A
Hammer Curl
3
10-12 reps
RPE 8.5
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Barbell Row
3
8-10 reps
RPE 8.5
4A
Hammer Curl
3
10-12 reps
RPE 8.5
4B
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8.5
4A
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8.5
4A
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8.5
4A
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8.5
4A
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8.5
4A
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8.5
4A
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8.5
4A
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8.5
4A
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8.5
4A
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8.5
4A
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8.5
4A
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8.5
4A
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8.5
3
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8.5
4A
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8.5
4B
Overhead Extension (EZ Bar)
3 Sets
10-12 Reps
@8.5
5
Farmer's Walk (Weighted)
3 Sets
1 mins
@8.5
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8.5
3
Barbell Row
3 Sets
8-10 Reps
@8.5
4A
Hammer Curl
3 Sets
10-12 Reps
@8.5
4B
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
@8.5
5
Farmer's Walk (Weighted)
3 Sets
1 mins
@8.5
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
@8.5
2
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@8.5
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@8.5
4A
Chin-Up (Bodyweight)
3 Sets
10-12 Reps
@8.5
4B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
5
Farmer's Walk (Weighted)
3 Sets
1 mins
@8.5