IntermediateFree

STT: Vol. 5 - Now That's What I Call Volume 25

Tank· Jan 2025

2athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

7 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

Listen up, you underfed, noodle-armed cardio gremlin—Stank Tank Training Volume 5: Now That’s What I Call Volume 25 is here to crank the intensity, shatter your excuses, and build a body so thick it’ll have yo mama beat. This isn’t just a program; it’s a collection of f*ing bangers, the kind that slap you across the face and demand respect. Deadlifts that’ll make your sphincter question its life choices. Squats so heavy your ancestors will feel it. Bench presses so raw you'll have flashbacks to the brig. And we’re not stopping there—every accessory pump is designed to blast your traps, tris, and thighs into dimensions you've only seen in Interstellar. And don’t come at us with that “deload” or “rest day” nonsense. If you’re still wearing headphones and scrolling through Instagram for motivation, stay on the sidelines where you belong. This program is for the ones who show up, load the bar, and throw iron around like it owes them money. This is for the psychos who know that soreness is just weakness leaving the body—forcefully and without a damn apology. Volume 5 is a greatest-hits compilation of pure savagery. By the time you’re done, you'll be smelling colors and seeing sounds, ya little b*tch. Stank Tank Training Volume 5: Now That’s What I Call Volume 25—where bangers hit harder than your childhood trauma, excuses get annihilated, and the only thing soft about you better be that weak-ass smoothie you're throwing in the trash can...so you can either get big and hard, or get lost.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

11.4%

Abs

9.6%

Upper Back

9.5%

Quadriceps

9.1%

Hamstrings

8.4%

Front Delts

8.2%

Glutes

7.4%

Biceps

7.3%

Chest

6.5%

Lats

5.6%

Rear Delts

3.2%

Adductors

2.7%

Calves

2.6%

Lower Back

2.2%

Middle Delts

2.2%

Forearms

2.2%

Abductors

1.1%

Cardio

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	4	6 reps	@7
2	Romanian Deadlift (Barbell)	3	10 reps	@7
Superset
3A	Hip Adductor (Machine)	3	10 reps	@7
3B	Hip Abductor (Machine)	3	10 reps	@7
4	Seated Calf Raise	3	15 reps	@7

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	4	6 reps	@7
Superset
2A	Chest Fly (Machine)	3	10 reps	@6.5
2B	Bench Press (Close Grip)	3	10 reps	@6.5
Superset
3A	Shoulder Press (Machine)	3	10 reps	@7
3B	Chest Fly (Cable)	3	12 reps	@6.5

#	Exercise	Sets	Reps	Intensity
1	Deadlift (Barbell)	4	6 reps	@7
Superset
2A	Seated Row (Cable)	3	10 reps	@6.5
2B	Rear Delt Fly (Dumbbell)	3	12 reps	@6.5
Superset
3A	Shrug (Barbell)	3	10 reps	@6.5
3B	Lateral Raise (Dumbbell)	3	12 reps	@6.5

#	Exercise	Sets	Reps	Intensity
Superset
1A	Preacher Curl (EZ Bar)	4	6 reps	@7
1B	Tricep Pushdown (Cable)	4	8 reps	@7
Superset
2A	Hammer Curl	4	12 reps	@6.5
2B	Tricep Extension (Cable)	4	12 reps	@6.5
Superset
3A	Side Crunch (Cable)	4	15 reps	@7
3B	Reverse Abs Crunch (Bodyweight)	4	15 reps	@6.5
3C	Side Bend (Dumbbell)	4	15 reps	@6.5
4	Cardio	1	30 min	—

#	Exercise	Sets	Reps	Intensity
1	Hack Squat	4	6 reps	@7
2	Lunge (Dumbbell)	4	10 reps	@7
Superset
3A	Leg Extension	4	10 reps	@7
3B	Leg Curl	4	10 reps	@7
4	Standing Calf Raise	4	12 reps	@6.5

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Barbell)	4	6 reps	@7
Superset
2A	Guillotine Press	4	10 reps	@6.5
2B	Lat Pulldown	4	10 reps	@6.5
Superset
3A	Low Chest Fly (Cable)	4	12 reps	@6.5
3B	Seated Row (Cable)	4	12 reps	@7

#	Exercise	Sets	Reps	Intensity
Superset
1A	Bicep Curl (Cable)	4	12 reps	@8
1B	Tricep Rope Push Down (Cable)	4	12 reps	@8
1C	Front Raise	3	12 reps	@8
Superset
2A	Tricep Extension (Dumbbell)	4	15 reps	@7
2B	Alternating Dumbbell Curl	4	12 reps	@6.5
2C	Shrug (Dumbbell)	4	12 reps	@8
Superset
3A	Rear Delt Fly (Machine)	4	12 reps	@6.5
3B	Lat Pulldown (Close Grip)	4	10 reps	@7
3C	Cable Crunch	4	12 reps	@8
4	Cardio	1	30 min	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, STT: Vol. 5 - Now That's What I Call Volume 25 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

STT: Vol. 5 - Now That's What I Call Volume 25 is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

STT: Vol. 5 - Now That's What I Call Volume 25 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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