Program Description
**5x5 Bro Setup** is an 18-week bodybuilding program designed for beginners looking to build strength and muscle. With 54 sessions focused on compound lifts, this plan emphasizes the classic 5x5 rep scheme, ensuring you maximize your gains in a structured manner. Each workout lasts approximately 70 minutes and requires minimal equipment, making it perfect for a garage gym setup. Get ready to transform your physique through consistent effort and targeted training!
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedJul 19, 2025 04:31
- Last EditedAug 04, 2025 06:32
Summary
Transform your strength training with the 5x5 Bro setup, an 18-week program designed for serious lifters. Committing just three days a week, you'll focus on foundational barbell movements like Deadlifts, Overhead Presses, and Squats, ensuring balanced muscle development and explosive strength gains. Each workout is structured to maximize intensity and efficiency, pushing you to new personal bests while building muscle and confidence. Equip your garage gym and get ready to embrace the grind—your strongest self awaits!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.2%
Upper Back
10.6%
Front Delts
10.5%
Biceps
8.7%
Forearms
8.1%
Middle Delts
7.9%
Chest
7.8%
Quadriceps
7.5%
Lats
6.2%
Glutes
5.8%
Hamstrings
3.9%
Abs
3.8%
Lower Back
1.9%
Adductors
1%
Rear Delts
0%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Barbell Row
5
5 reps
-
5
Skull Crusher (Barbell)
3
15 reps
-
6
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Glute Bridge (Barbell)
3
15 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
EZ-Bar Drag Curl
3
15 reps
-
7
EZ-Bar Overhead Tricep Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
EZ-Bar Drag Curl
3
10 reps
-
5
EZ-Bar Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
15 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Barbell Front Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Barbell Front Raise
3
12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Zercher Squat (Barbell)5 Sets
5 Reps
-
2
Bench Press (Barbell)3 Sets
12 Reps
-
3
Bench Press (Barbell)3 Sets
8 Reps
-
4
Barbell Row5 Sets
5 Reps
-
5
Skull Crusher (Barbell)3 Sets
15 Reps
-
6
Shrug (Barbell)3 Sets
15 Reps
-
Day 2
1
Deadlift (Barbell)1 Set
5 Reps
-
2
Glute Bridge (Barbell)3 Sets
15 Reps
-
3
Overhead Press (Barbell)5 Sets
5 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
15 Reps
-
6
EZ-Bar Drag Curl3 Sets
15 Reps
-
7
EZ-Bar Overhead Tricep Extension3 Sets
15 Reps
-
Day 3
1
Incline Bench Press (Barbell)3 Sets
8 Reps
-
2
Barbell Row3 Sets
8 Reps
-
3
Skull Crusher (Barbell)3 Sets
15 Reps
-
4
Bicep Curl (Barbell)3 Sets
15 Reps
-
5
Barbell Front Raise3 Sets
15 Reps
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