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BoostcampPNG

5x5 variation

by Stick man
1 athletes joined

Program Description

Squat, Deadlift: start with 70% of 1rm Increase 2.5kg next week Bench press: start with 65% of 1rm Increase a little when comfortable Pull up: if you don’t body weight pull up, replace band or machine Accessory exercises also good Good luck!

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 01, 2025 05:13
  • Last Edited
    Jun 01, 2025 08:00
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
12 Reps
-
3
Deadlift (Barbell)
2 Sets
5 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
12 Reps
-
3
Deadlift (Barbell)
2 Sets
5 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
12 Reps
-
3
Deadlift (Barbell)
2 Sets
5 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
12 Reps
-