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Chris' Strong lift 5 by 5

by Orandi

Program Description

Increase strength

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 07, 2025 11:02
  • Last Edited
    Jun 18, 2025 09:51

Summary

Unlock your strength potential with Chris' Strong Lift 5 by 5 program, designed for serious lifters looking to build muscle and power over 8 weeks. This structured plan includes three intense training sessions each week, focusing on foundational barbell movements like deadlifts, squats, and bench presses. Each workout is crafted to challenge your limits and promote progressive overload, ensuring you see results. Equip yourself with just a barbell and a garage gym to embark on this transformative journey!
Muscle Engagement
Front
Back
MuscleSet
Lats
13.3%
Quadriceps
12.4%
Upper Back
12.4%
Glutes
9.7%
Chest
9.5%
Front Delts
8.6%
Triceps
8.6%
Hamstrings
7%
Lower Back
4.8%
Biceps
4.8%
Middle Delts
4.8%
Abs
2.7%
Adductors
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
Week 1
1 / 8 Weeks
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
@8
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Chin-Up (Weighted)
5 Sets
5 Reps
@8
3
Overhead Press (Barbell)
5 Sets
5 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Pull-Up (Weighted)
5 Sets
5 Reps
@8
3
Bench Press (Barbell)
5 Sets
5 Reps
@8