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Stronglifts 5x5 intermediate

by Alec V.
1 athletes joined

Program Description

5x5 with added linear progression and periodization

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 23, 2025 05:34
  • Last Edited
    Jun 29, 2025 09:07
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Barbell Row
4
5 reps
70%
4
Romanian Deadlift (Barbell)
4
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Shoulder Press (Machine)
4
6 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
80%
3
Barbell Row
4
3 reps
80%
4
Romanian Deadlift (Barbell)
4
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
50%
2
Shoulder Press (Machine)
4
8 reps
50%
3
Deadlift (Barbell)
3
3 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Barbell Row
4
5 reps
70%
4
Romanian Deadlift (Barbell)
4
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Shoulder Press (Machine)
4
6 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
80%
3
Barbell Row
4
3 reps
80%
4
Romanian Deadlift (Barbell)
4
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
50%
2
Shoulder Press (Machine)
4
8 reps
50%
3
Deadlift (Barbell)
3
3 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Barbell Row
4
5 reps
70%
4
Romanian Deadlift (Barbell)
4
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Shoulder Press (Machine)
4
6 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
80%
3
Barbell Row
4
3 reps
80%
4
Romanian Deadlift (Barbell)
4
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
50%
2
Shoulder Press (Machine)
4
8 reps
50%
3
Deadlift (Barbell)
3
3 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Shoulder Press (Machine)
4
8 reps
80%
3
Deadlift (Barbell)
2
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Bench Press (Barbell)
4
4 reps
75%
3
Barbell Row
4
4 reps
75%
4
Romanian Deadlift (Barbell)
4
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Shoulder Press (Machine)
4
4 reps
90%
3
Deadlift (Barbell)
2
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
50%
2
Bench Press (Barbell)
4
5 reps
50%
3
Barbell Row
4
5 reps
50%
4
Romanian Deadlift (Barbell)
4
5 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Shoulder Press (Machine)
4
8 reps
80%
3
Deadlift (Barbell)
2
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Bench Press (Barbell)
4
4 reps
75%
3
Barbell Row
4
4 reps
75%
4
Romanian Deadlift (Barbell)
4
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Shoulder Press (Machine)
4
4 reps
90%
3
Deadlift (Barbell)
2
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
50%
2
Bench Press (Barbell)
4
5 reps
50%
3
Barbell Row
4
5 reps
50%
4
Romanian Deadlift (Barbell)
4
5 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Shoulder Press (Machine)
4
8 reps
80%
3
Deadlift (Barbell)
2
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Bench Press (Barbell)
4
4 reps
75%
3
Barbell Row
4
4 reps
75%
4
Romanian Deadlift (Barbell)
4
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Shoulder Press (Machine)
4
4 reps
90%
3
Deadlift (Barbell)
2
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
50%
2
Bench Press (Barbell)
4
5 reps
50%
3
Barbell Row
4
5 reps
50%
4
Romanian Deadlift (Barbell)
4
5 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Barbell Row
4
5 reps
70%
4
Romanian Deadlift (Barbell)
4
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Shoulder Press (Machine)
4
6 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
80%
3
Barbell Row
4
3 reps
80%
4
Romanian Deadlift (Barbell)
4
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
50%
2
Shoulder Press (Machine)
4
8 reps
50%
3
Deadlift (Barbell)
3
3 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Barbell Row
4
5 reps
70%
4
Romanian Deadlift (Barbell)
4
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Shoulder Press (Machine)
4
6 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
80%
3
Barbell Row
4
3 reps
80%
4
Romanian Deadlift (Barbell)
4
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
50%
2
Shoulder Press (Machine)
4
8 reps
50%
3
Deadlift (Barbell)
3
3 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Barbell Row
4
5 reps
70%
4
Romanian Deadlift (Barbell)
4
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Shoulder Press (Machine)
4
6 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
80%
3
Barbell Row
4
3 reps
80%
4
Romanian Deadlift (Barbell)
4
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
50%
2
Shoulder Press (Machine)
4
8 reps
50%
3
Deadlift (Barbell)
3
3 reps
50%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
80%
2
Bench Press (Barbell)
4 Sets
5 Reps
70%
3
Barbell Row
4 Sets
5 Reps
70%
4
Romanian Deadlift (Barbell)
4 Sets
5 Reps
80%
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
80%
2
Bench Press (Barbell)
4 Sets
5 Reps
70%
3
Barbell Row
4 Sets
5 Reps
70%
4
Romanian Deadlift (Barbell)
4 Sets
5 Reps
80%
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
80%
2
Shoulder Press (Machine)
4 Sets
8 Reps
80%
3
Deadlift (Barbell)
2 Sets
3 Reps
85%