Pray Lift Ruck 5x5

**Pray Lift Ruck 5x5** is a comprehensive 16-week powerbuilding program designed to build strength and muscle through a balanced approach of heavy lifting and functional movement. With workouts scheduled for four days a week, you'll engage in compound exercises like bench presses, deadlifts, and overhead presses, complemented by rucking for endurance and core stability. This program is tailored for novice lifters, requiring only basic equipment found in a garage gym. Get ready to transform your physique and enhance your lifting capabilities with a structured plan that keeps you motivated and progressing every week!

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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

Overhead Press (Barbell)

Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Rear Delt Row

Workout B

Bench Press (Barbell)

Safety Bar Squat

Barbell Row

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Workout A

Ruck 30lbs

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