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5s pro bbb

by Mike M.
18 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
    Jun 23, 2025 10:04

Summary

Unleash your strength with the 5s pro bbb program, a comprehensive 6-week training plan designed for serious lifters. Committing just 4 days a week, you’ll engage in a variety of exercises, including barbell overhead presses, squats, and targeted core work, all aimed at building muscle and enhancing your overall power. This program emphasizes progressive overload with varied intensities, ensuring you push your limits while effectively targeting major muscle groups. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
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
-