logo
BoostcampPNG

offseason phase 5

by

Program Description

Elevate your training with Offseason Phase 5, a focused 6-week program designed for dedicated lifters looking to build strength and enhance performance. Committing just three days a week, you'll engage in expertly crafted workouts that balance intensity and recovery, ensuring you maximize your gains while preparing for the next phase of your fitness journey. Get ready to push your limits and achieve new personal bests!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    160 minutes
  • Created
    Dec 03, 2025 12:07
  • Last Edited
    Dec 03, 2025 03:33
Muscle Engagement
Front
Back
MuscleSet
Glutes
14%
Quadriceps
12.5%
Upper Back
12.5%
Hamstrings
11.9%
Triceps
6.3%
Front Delts
6.1%
Lats
5.6%
Lower Back
5.4%
Olympic
5.1%
Biceps
4.7%
Middle Delts
3.4%
Chest
3.3%
Abs
3.2%
Adductors
2.4%
Rear Delts
2.3%
Forearms
1.3%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82%
2
Snatch Deadlift
2
2
4 reps
4 reps
78%
82%
3
Back Extension
4
12-15 reps
RPE 6
4
Incline Bench Press (Dumbbell)
5
5 reps
RPE 7
5
Dip (Weighted)
3
6-8 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
84%
2
Snatch Deadlift
2
3
4 reps
4 reps
80%
85%
3
Back Extension
4
12-15 reps
RPE 6
4
Incline Bench Press (Dumbbell)
5
4 reps
RPE 7
5
Dip (Weighted)
3
6-8 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
86%
2
Snatch Deadlift
2
3
3 reps
3 reps
82%
87%
3
Back Extension
4
12-15 reps
RPE 6
4
Incline Bench Press (Dumbbell)
5
3 reps
RPE 7
5
Dip (Weighted)
3
6-8 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
88%
2
Snatch Deadlift
2
2
4 reps
4 reps
85%
90%
3
Back Extension
4
12-15 reps
RPE 6
4
Incline Bench Press (Dumbbell)
5
5 reps
RPE 7
5
Dip (Weighted)
3
6-8 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
90%
2
Snatch Deadlift
2
2
4 reps
4 reps
87%
92%
3
Back Extension
4
12-15 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
3 reps
RPE 7
5
Dip (Weighted)
3
6-8 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
92%
2
Snatch Deadlift
1
2
2 reps
2 reps
90%
95%
3
Back Extension
4
12-15 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
2 reps
RPE 9
5
Dip (Weighted)
3
6-8 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4 reps
80%
2
Snatch Deadlift
4
3 reps
74%
3
Back Extension (Weighted)
4
12 reps
RPE 6
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
5
Lat Pulldown
4
8-12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
7
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
82%
2
Snatch Deadlift
4
3 reps
77%
3
Back Extension (Weighted)
4
12 reps
RPE 6
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
5
Lat Pulldown
4
8-12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
7
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
84%
2
Snatch Deadlift
2
3
2 reps
2 reps
78%
80%
3
Back Extension (Weighted)
4
12 reps
RPE 6
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
5
Lat Pulldown
4
8-12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
7
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
86%
2
Snatch Deadlift
5
2 reps
80%
3
Back Extension (Weighted)
4
12 reps
RPE 6
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
5
Lat Pulldown
4
8-12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
7
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
2 reps
88%
2
Snatch Deadlift
4
2 reps
82%
3
Back Extension (Weighted)
4
12 reps
RPE 6
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
5
Lat Pulldown
4
8-12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
7
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2 reps
90%
2
Snatch Deadlift
3
2 reps
85%
3
Back Extension (Weighted)
4
12 reps
RPE 6
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6
5
Lat Pulldown
4
8-12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
7
Bicep Curl (Cable)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
72%
2
Snatch Deadlift
5
2 reps
65%
3
Back Extension
3
15 reps
RPE 6
4
Overhead Press (Barbell)
5
4 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6 reps
RPE 6
8
Chest Supported Row (Machine)
3
10 reps
RPE 6
9A
Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
73%
2
Snatch Deadlift
6
2 reps
65%
3
Back Extension
3
15 reps
RPE 6
4
Overhead Press (Barbell)
5
4 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6 reps
RPE 6
8
Chest Supported Row (Machine)
3
10 reps
RPE 6
9A
Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
74%
2
Snatch Deadlift
6
2 reps
65%
3
Back Extension
3
15 reps
RPE 6
4
Overhead Press (Barbell)
5
4 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6 reps
RPE 6
8
Chest Supported Row (Machine)
3
10 reps
RPE 6
9A
Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
74%
2
Snatch Deadlift
5
2 reps
65%
3
Back Extension
3
15 reps
RPE 6
4
Overhead Press (Barbell)
5
4 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6 reps
RPE 6
8
Chest Supported Row (Machine)
3
10 reps
RPE 6
9A
Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Snatch Deadlift
5
2 reps
65%
3
Back Extension
3
15 reps
RPE 6
4
Overhead Press (Barbell)
5
4 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6 reps
RPE 6
8
Chest Supported Row (Machine)
3
10 reps
RPE 6
9A
Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Snatch Deadlift
5
2 reps
60%
3
Back Extension
3
15 reps
RPE 6
4
Overhead Press (Barbell)
5
4 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
7
Barbell Row
4
6 reps
RPE 6
8
Chest Supported Row (Machine)
3
10 reps
RPE 6
9A
Tricep Extension (Dumbbell)
2
15 reps
RPE 6
9B
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
1 reps
40%
55%
65%
75%
85%
92%
97%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
1 reps
35%
50%
60%
70%
80%
90%
97%
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
55 reps
70 reps
80 reps
90 reps
97 reps
100 reps
40%
3%
1%
1%
1%
1%
1%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
1 reps
1 reps
40%
55%
70%
86%
92%
98%
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
40%
55%
65%
75%
85%
92%
100%
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
5 Sets
4 Reps
82%
2
Snatch Deadlift
2 Sets
2 Sets
4 Reps
4 Reps
78%
82%
3
Back Extension
4 Sets
12-15 Reps
@6
4
Incline Bench Press (Dumbbell)
5 Sets
5 Reps
@7
5
Dip (Weighted)
3 Sets
6-8 Reps
@6
6
Chest Supported Row (Machine)
4 Sets
8-10 Reps
@6
7
Face Pull
3 Sets
15-20 Reps
@6
Day 2
1
Front Squat (Barbell)
5 Sets
4 Reps
80%
2
Snatch Deadlift
4 Sets
3 Reps
74%
3
Back Extension (Weighted)
4 Sets
12 Reps
@6
4
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
@6
5
Lat Pulldown
4 Sets
8-12 Reps
@6
6
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@6
7
Bicep Curl (Cable)
2 Sets
12-15 Reps
@6
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
72%
2
Snatch Deadlift
5 Sets
2 Reps
65%
3
Back Extension
3 Sets
15 Reps
@6
4
Overhead Press (Barbell)
5 Sets
4 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@6
7
Barbell Row
4 Sets
6 Reps
@6
8
Chest Supported Row (Machine)
3 Sets
10 Reps
@6
9A
Tricep Extension (Dumbbell)
2 Sets
15 Reps
@6
9B
Hammer Curl (Dumbbell)
2 Sets
15 Reps
@6