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BoostcampPNG

5 x 5

by hannah M.

Program Description

powerlifting

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 30, 2024 01:10
  • Last Edited
    Jun 18, 2025 07:57

Summary

Unleash your strength with the 5 x 5 program, a focused 12-week journey designed for serious lifters. Committing just three days a week, you'll tackle compound movements like squats, deadlifts, and bench presses, maximizing muscle growth and power. Each workout emphasizes progressive overload, ensuring you build strength effectively while honing your technique. Perfect for those ready to elevate their training and achieve impressive results!
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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
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 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@7.5
2
Deadlift (Barbell)
1 Set
5 Reps
@7.5
3
Overhead Press (Barbell)
5 Sets
5 Reps
@7.5
4
Barbell Row
5 Sets
5 Reps
@6.5
5
Bench Press (Close Grip)
3 Sets
8 Reps
@6.5
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@6.5
7
Cable Crunch
3 Sets
10 Reps
@6.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@7.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@7.5
3
Barbell Row
5 Sets
5 Reps
@7.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@6.5
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@6.5
6
Hyperextension
2 Sets
10 Reps
@6.5
7
Cable Crunch
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@7.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@7.5
3
Barbell Row
5 Sets
5 Reps
@7.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@6.5
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@6.5
6
Hyperextension
2 Sets
10 Reps
@6.5
7
Cable Crunch
3 Sets
10 Reps
@6.5