5x5

by Atharva S
7 athletes joined

Program Description

Beginner strengths

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    May 26, 2024 04:01
  • Last Edited
    Jul 04, 2025 07:21

Summary

The 5x5 program is a focused strength training regimen designed for serious lifters looking to build muscle and increase their power. Over the course of one week, you'll engage in two intense sessions that emphasize compound movements like squats, deadlifts, bench presses, and overhead presses, all performed with a barbell. Each exercise is structured around five sets of five reps, ensuring you push your limits while honing your technique. Perfect for those with a garage gym setup, this program will help you develop a solid foundation and achieve impressive gains in strength and size.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Overhead Press (Barbell)
5 Sets
5 Reps
-
3
Deadlift (Barbell)
1 Set
5 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3
Bent Over Row (Barbell)
5 Sets
5 Reps
-