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BoostcampPNG

5s pro bbb

by Mike M.
10 athletes joined

Program Description

Gain size to be able to add more strength. If you know, you know. Alternate between this routine and a 531 5x5 FSL to be extra optimal.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 24, 2024 10:06
  • Last Edited
    Sep 12, 2024 04:06
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
French Press
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
4
Lateral Raise (Dumbbell)
3
5
Bicep Curl (Dumbbell)
3
6
French Press
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
4
Lateral Raise (Dumbbell)
3
5
Bicep Curl (Barbell)
3
6
French Press
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
French Press
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
4
Lateral Raise (Dumbbell)
3
5
Bicep Curl (Dumbbell)
3
6
French Press
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
4
Lateral Raise (Dumbbell)
3
5
Bicep Curl (Barbell)
3
6
French Press
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Abs Crunch (Weighted)
5
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Abs Crunch (Weighted)
5
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Abs Crunch (Weighted)
5
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Abs Crunch (Weighted)
5
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Abs Crunch (Weighted)
5
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Abs Crunch (Weighted)
5
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5
Hammer Curl
3
10 reps
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
4
Rear Delt Fly (Dumbbell)
3
5
Hammer Curl
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
4
Rear Delt Fly (Machine)
3
5
Hammer Curl
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5
Hammer Curl
3
10 reps
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
4
Rear Delt Fly (Dumbbell)
3
5
Hammer Curl
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Rear Delt Fly (Machine)
3
4
Hammer Curl
3
5
V-Handle Tricep Pushdown (Cable)
3
6
Lat Pulldown
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Abs Crunch (Weighted)
5
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Abs Crunch (Weighted)
5
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Abs Crunch (Weighted)
5
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Abs Crunch (Weighted)
5
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Abs Crunch (Weighted)
5
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Abs Crunch (Weighted)
5
10-20 reps
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
6
French Press
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps