5's PRO Boring But Big

by BG

Program Description

5's PRO Boring But Big; Leader Template; 531 Forever

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jan 26, 2025 12:34
Last Edited
May 14, 2025 01:29

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

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BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Deadlift (Deficit)

5

10 reps

-

3

Face Pull

3

15 reps

-

4

Chest Fly (Cable)

3

15 reps

-

Day 1

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Deadlift (Barbell)

5

10 reps

50%

3

Hyperextension

3

10 reps

-

4A

Face Pull

3

15 reps

-

4B

Chest Fly (Cable)

3

10 reps

-

Day 1

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Deadlift (Barbell)

5

10 reps

50%

3

Hyperextension

3

10 reps

-

4A

Face Pull

3

15 reps

-

4B

Chest Fly (Cable)

3

10 reps

-

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

5

10 reps

50%

3

Flexion Row

3

15 reps

-

4

Incline Bench Press (Dumbbell)

3

15 reps

-

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Bench Press (Barbell)

5

10 reps

50%

3A

Dumbbell Row

3

10 reps

-

3B

Incline Bench Press (Dumbbell)

3

10 reps

-

4

Abs Crunch (Machine)

3

15 reps

-

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Bench Press (Barbell)

5

10 reps

50%

3A

Dumbbell Row

3

10 reps

-

3B

Incline Bench Press (Dumbbell)

3

10 reps

-

4

Abs Crunch (Machine)

3

15 reps

-

Day 3

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Squat (Barbell)

5

10 reps

50%

3A

Bicep Curl (Dumbbell)

3

15 reps

-

3B

Bench Press (Dumbbell)

3

10 reps

-

4

Leg Press

3

10 reps

-

Day 3

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Squat (Barbell)

5

10 reps

50%

3A

Bicep Curl (Dumbbell)

3

15 reps

-

3B

Bench Press (Dumbbell)

3

10 reps

-

4

Leg Press

3

10 reps

-

Day 3

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Squat (Barbell)

5

10 reps

50%

3A

Bicep Curl (Dumbbell)

3

15 reps

-

3B

Bench Press (Dumbbell)

3

10 reps

-

4

Leg Press

3

10 reps

-

Day 4

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Overhead Press (Barbell)

5

10 reps

50%

3

Lat Pulldown

3

10 reps

-

4

Lateral Raise (Machine)

3

15 reps

-

5

Oblique Crunch

3

10-20 reps

-

Day 4

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Overhead Press (Barbell)

5

10 reps

50%

3

Lat Pulldown

3

10 reps

-

4

Lateral Raise (Machine)

3

15 reps

-

5

Oblique Crunch

3

10-20 reps

-

Day 4

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Overhead Press (Barbell)

5

10 reps

50%

3

Lat Pulldown

3

10 reps

-

4

Lateral Raise (Machine)

3

15 reps

-

5

Oblique Crunch

3

10-20 reps

-

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Squat (Barbell)

5 Sets

10 Reps

50%

3A

Bicep Curl (Dumbbell)

3 Sets

15 Reps

-

3B

Bench Press (Dumbbell)

3 Sets

10 Reps

-

4

Leg Press

3 Sets

10 Reps

-

Day 4

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Overhead Press (Barbell)

5 Sets

10 Reps

50%

3

Lat Pulldown

3 Sets

10 Reps

-

4

Lateral Raise (Machine)

3 Sets

15 Reps

-

5

Oblique Crunch

3 Sets

10-20 Reps

-

Day 1

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Deadlift (Deficit)

5 Sets

10 Reps

-

3

Face Pull

3 Sets

15 Reps

-

4

Chest Fly (Cable)

3 Sets

15 Reps

-

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Bench Press (Barbell)

5 Sets

10 Reps

50%

3

Flexion Row

3 Sets

15 Reps

-

4

Incline Bench Press (Dumbbell)

3 Sets

15 Reps

-