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BoostcampPNG

Blaire 5x5

by Andrew Herriott
3 athletes joined

Program Description

Do this forever

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 15, 2026 10:35
  • Last Edited
    Feb 17, 2026 12:42
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.6%
Glutes
14.6%
Hamstrings
14.6%
Abs
9.8%
Front Delts
9.8%
Triceps
9.8%
Adductors
4.9%
Middle Delts
4.9%
Upper Back
4.9%
Lats
4.9%
Chest
4.9%
Lower Back
2.4%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Barbell Row
5
-
3
Bench Press (Barbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Barbell Row
5
-
3
Bench Press (Barbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Barbell Row
5
-
3
Bench Press (Barbell)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Barbell Row
1
-
3
Bench Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Barbell Row
5
-
3
Bench Press (Barbell)
5
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
5 Sets
-
2
Overhead Press (Barbell)
5 Sets
-
3
Deadlift (Barbell)
5 Sets
-
Day 2
1
Squat (Barbell)
5 Sets
-
2
Barbell Row
5 Sets
-
3
Bench Press (Barbell)
5 Sets
-
Day 3
1
Squat (Barbell)
5 Sets
-
2
Overhead Press (Barbell)
5 Sets
-
3
Deadlift (Barbell)
5 Sets
-
Day 4
1
Squat (Barbell)
5 Sets
-
2
Barbell Row
5 Sets
-
3
Bench Press (Barbell)
5 Sets
-