5x5

by PBNW

14 athletes joined

Program Description

첫 중량 설정: 5회 가능한 무게의 50%

Program Overview

Level
Novice, Beginner
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Jan 10, 2024 04:28
Last Edited
Jul 22, 2024 03:48

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.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

12.9%

Triceps

12.9%

Glutes

10.1%

Front Delts

8.3%

Abs

8%

Hamstrings

7.4%

Middle Delts

7.4%

Biceps

7.1%

Upper Back

6.8%

Chest

5.5%

Lats

4.4%

Adductors

3.8%

Rear Delts

2.9%

Lower Back

1.6%

Forearms

0.8%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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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

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

5

5 reps

-

2

Bench Press (Barbell)

5

5 reps

-

3

Barbell Row

5

5 reps

-

4

Tricep Pushdown (Cable)

3

15 reps

-

5

Overhead Extension (Dumbbell)

3

15 reps

-

6

Hanging Leg Raise

3

15 reps

-

Day 1

1

Squat (Barbell)

5

5 reps

-

2

Overhead Press (Barbell)

5

5 reps

-

3

Deadlift (Barbell)

5

5 reps

-

4

Dips Between Chairs

4

30 reps

RPE 10

5

Concentration Curl

4

9 reps

-

6

Reverse Pec Deck

4

12 reps

-

7

Leg Raise (Captain's Chair)

2

20 reps

-

Day 1

1

Squat (Barbell)

5

5 reps

-

2

Bench Press (Barbell)

5

5 reps

-

3

Barbell Row

5

5 reps

-

4

Dips Between Chairs

4

30 reps

RPE 10

5

Concentration Curl

4

9 reps

-

6

Lateral Raise (Machine)

4

12 reps

-

7

Sit Up

2

20 reps

-

Day 2

1

Squat (Barbell)

5

5 reps

-

2

Overhead Press (Barbell)

5

5 reps

-

3

Deadlift (Barbell)

5

5 reps

-

4

Concentration Curl

3

15 reps

-

5

Hammer Curl

3

15 reps

-

6

Hanging Leg Raise

3

15 reps

-

Day 2

1

Squat (Barbell)

5

5 reps

-

2

Bench Press (Barbell)

5

5 reps

-

3

Barbell Row

5

5 reps

-

4

Tricep Pushdown (Cable)

4

12 reps

-

5

Hammer Curl

4

12 reps

-

6

Lateral Raise (Machine)

4

12 reps

-

7

Sit Up

2

20 reps

-

Day 3

1

Squat (Barbell)

5

5 reps

-

2

Bench Press (Barbell)

5

5 reps

-

3

Barbell Row

5

5 reps

-

4

Overhead Extension (Dumbbell)

4

8 reps

-

5

Bicep Curl (EZ Bar)

4

8 reps

-

6

Lateral Raise (Machine)

4

12 reps

-

7

Sit Up

2

20 reps

-

Day 3

1

Squat (Barbell)

5

5 reps

-

2

Overhead Press (Barbell)

5

5 reps

-

3

Deadlift (Barbell)

5

5 reps

-

4

Overhead Extension (Dumbbell)

4

8 reps

-

5

Bicep Curl (EZ Bar)

4

8 reps

-

6

Reverse Pec Deck

4

12 reps

-

7

Leg Raise (Captain's Chair)

2

20 reps

-

Day 3

1

Squat (Barbell)

5 Sets

5 Reps

-

2

Bench Press (Barbell)

5 Sets

5 Reps

-

3

Barbell Row

5 Sets

5 Reps

-

4

Overhead Extension (Dumbbell)

4 Sets

8 Reps

-

5

Bicep Curl (EZ Bar)

4 Sets

8 Reps

-

6

Lateral Raise (Machine)

4 Sets

12 Reps

-

7

Sit Up

2 Sets

20 Reps

-

Day 1

1

Squat (Barbell)

5 Sets

5 Reps

-

2

Bench Press (Barbell)

5 Sets

5 Reps

-

3

Barbell Row

5 Sets

5 Reps

-

4

Tricep Pushdown (Cable)

3 Sets

15 Reps

-

5

Overhead Extension (Dumbbell)

3 Sets

15 Reps

-

6

Hanging Leg Raise

3 Sets

15 Reps

-

Day 2

1

Squat (Barbell)

5 Sets

5 Reps

-

2

Overhead Press (Barbell)

5 Sets

5 Reps

-

3

Deadlift (Barbell)

5 Sets

5 Reps

-

4

Concentration Curl

3 Sets

15 Reps

-

5

Hammer Curl

3 Sets

15 Reps

-

6

Hanging Leg Raise

3 Sets

15 Reps

-