logo
BoostcampPNG

5x5

by Will H.

Program Description

The 5x5 Powerlifting Program is designed to maximize foundational strength through progressive overload and compound lifts. Centered around performing five sets of five repetitions in core movements—squat, bench press, and deadlift—the program emphasizes consistent, incremental gains in strength, muscle mass, and lifting technique. Ideal for both beginners and intermediate lifters, it provides a structured, disciplined path to serious strength development.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 14, 2025 05:02
  • Last Edited
    Jul 14, 2025 05:22
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Squat (Low Bar)
5
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Squat (Low Bar)
5
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Squat (Low Bar)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
5 reps
80%
2
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Kelso Shrug
1
1
5-10 reps
4-9 reps
RPE 8
RPE 9
4
Leg Extension
1
1
3-10 reps
4-8 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
5 reps
80%
2
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Kelso Shrug
1
1
5-10 reps
4-9 reps
RPE 8
RPE 9
4
Leg Extension
1
1
3-10 reps
4-8 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
5 reps
80%
2
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Kelso Shrug
1
1
5-10 reps
4-9 reps
RPE 8
RPE 9
4
Leg Extension
1
1
3-10 reps
4-8 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Squat (Low Bar)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Squat (Low Bar)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Squat (Low Bar)
5
5 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
5 reps
80%
2
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Kelso Shrug
1
1
5-10 reps
4-9 reps
RPE 8
RPE 9
4
Leg Extension
1
1
3-10 reps
4-8 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
5 reps
80%
2
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Kelso Shrug
1
1
5-10 reps
4-9 reps
RPE 8
RPE 9
4
Leg Extension
1
1
3-10 reps
4-8 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
5 reps
80%
2
Dip (Bodyweight)
1
1
10 reps
8 reps
RPE 8
RPE 8
3
Kelso Shrug
1
1
5-10 reps
4-9 reps
RPE 8
RPE 9
4
Leg Extension
1
1
3-10 reps
4-8 reps
RPE 7
RPE 9
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Squat (Low Bar)
5 Sets
5 Reps
80%
Day 2
1
Deadlift (Paused)
5 Sets
5 Reps
80%
2
Dip (Bodyweight)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
3
Kelso Shrug
1 Set
1 Set
5-10 Reps
4-9 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
3-10 Reps
4-8 Reps
@7
@9
Day 4
1
Deadlift (Paused)
5 Sets
5 Reps
80%
2
Dip (Bodyweight)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
3
Kelso Shrug
1 Set
1 Set
5-10 Reps
4-9 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
3-10 Reps
4-8 Reps
@7
@9
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Squat (Low Bar)
5 Sets
5 Reps
80%