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 EditedJul 19, 2025 04:48
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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)
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 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)
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 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
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
-
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)5 Sets
5 Reps
-
3
Barbell Row5 Sets
5 Reps
-
4
Skull Crusher (Barbell)3 Sets
12 Reps
-
5
Shrug (Barbell)3 Sets
15 Reps
-
Day 2
1
Deadlift (Barbell)5 Sets
5 Reps
-
2
Overhead Press (Barbell)5 Sets
5 Reps
-
3
Bicep Curl (EZ Bar)3 Sets
12 Reps
-
4
EZ-Bar Drag Curl3 Sets
10 Reps
-
5
EZ-Bar Overhead Tricep Extension3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Barbell)3 Sets
8 Reps
-
2
Barbell Row3 Sets
8 Reps
-
3
Skull Crusher (Barbell)3 Sets
10 Reps
-
4
Bicep Curl (Barbell)3 Sets
10 Reps
-
5
Barbell Front Raise3 Sets
12 Reps
-