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reasonable 5x5

by Joe T.

Program Description

get stronker with a slower wave progression rather than aggressive linear progression

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 29, 2026 05:05
  • Last Edited
    Jan 29, 2026 09:37
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.2%
Front Delts
10.2%
Abs
8.8%
Quadriceps
8.8%
Hamstrings
8.8%
Triceps
8.8%
Upper Back
7.5%
Lats
7.5%
Middle Delts
7.3%
Biceps
6.5%
Lower Back
4.3%
Chest
4.2%
Adductors
2.9%
Forearms
2.8%
Rear Delts
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Bench Press (Barbell)
1
4
5 reps
5 reps
RPE 6.5
RPE 6
3
Kroc Row
1
4
5 reps
5 reps
RPE 6.5
RPE 6
4
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
RPE 7.5
RPE 7
2
Overhead Press (Barbell)
1
4
5 reps
5 reps
RPE 7.5
RPE 7
3
Kroc Row
1
4
5 reps
5 reps
RPE 7.5
RPE 7
4
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Kroc Row
5
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 6
2
Overhead Press (Barbell)
2
5 reps
RPE 6
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Kroc Row
5
5 reps
RPE 7
4
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Kroc Row
5
5 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Kroc Row
5
5 reps
RPE 8.5
4
Bicep Curl (Barbell)
5
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 6
2
Overhead Press (Barbell)
1
5 reps
RPE 6
3
Hanging Leg Raise
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7-7.5
3
Kroc Row
5
5 reps
RPE 7-7.5
4
Bicep Curl (Dumbbell)
5
10 reps
RPE 8-9
5
Hanging Leg Raise
5
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-8.5
2
Overhead Press (Barbell)
5
5 reps
RPE 8-8.5
3
Kroc Row
5
5 reps
RPE 8-8.5
4
Bicep Curl (Dumbbell)
5
10 reps
RPE 8-9
5
Hanging Leg Raise
5
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5-9
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5-9
3
Kroc Row
5
5 reps
RPE 8.5-9
4
Bicep Curl (Dumbbell)
5
10 reps
RPE 8.5-9
5
Hanging Leg Raise
5
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 6
2
Overhead Press (Barbell)
1
5 reps
RPE 6
3
Hanging Leg Raise
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4
5 reps
5 reps
RPE 6.5
RPE 6
2
Overhead Press (Barbell)
1
4
5 reps
5 reps
RPE 6.5
RPE 6
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
1
4
5 reps
5 reps
RPE 7.5
RPE 7
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
2
Bench Press (Barbell)
2
5 reps
RPE 6
3
Kroc Row
2
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5 reps
RPE 6
2
Bench Press (Barbell)
1
5 reps
RPE 6
3
Kroc Row
1
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 7-7.5
2
Overhead Press (Barbell)
5
5 reps
RPE 7-7.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8-9
4
Lat Pulldown
3
8 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 8-8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8-8.5
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8-9
4
Lat Pulldown
3
8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 8.5-9
2
Bench Press (Barbell)
5
5 reps
RPE 8.5-9
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8-9
4
Lat Pulldown
3
8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5 reps
RPE 6
2
Bench Press (Barbell)
1
5 reps
RPE 6
3
Kroc Row
1
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
RPE 6.5
RPE 6
2
Bench Press (Barbell)
1
4
5 reps
5 reps
RPE 6.5
RPE 6
3
Kroc Row
5
5 reps
RPE 6
4
Back Extension (Weighted)
5
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
RPE 7.5
RPE 7
2
Overhead Press (Barbell)
1
4
5 reps
5 reps
RPE 7.5
RPE 7
3
Kroc Row
1
4
5 reps
5 reps
RPE 7.5
RPE 7
4
Back Extension (Weighted)
5
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Kroc Row
5
5 reps
RPE 8
4
Back Extension (Weighted)
5
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Kroc Row
5
5 reps
RPE 7
4
Back Extension (Weighted)
5
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Kroc Row
5
5 reps
RPE 7.5
4
Back Extension (Weighted)
5
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Kroc Row
5
5 reps
RPE 8.5
4
Back Extension (Weighted)
5
10 reps
RPE 8
5
Bicep Curl (Barbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7-7.5
3
Kroc Row
5
5 reps
RPE 7-7.5
4
Back Extension (Weighted)
5
10 reps
RPE 7-8
5
Bicep Curl (Dumbbell)
5
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-8.5
2
Overhead Press (Barbell)
5
5 reps
RPE 8-8.5
3
Kroc Row
5
5 reps
RPE 8-8.5
4
Back Extension (Weighted)
5
10 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
5
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5-9
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5-9
3
Kroc Row
5
5 reps
RPE 8.5-9
4
Back Extension (Weighted)
5
10 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
5
10 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@6
2
Bench Press (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
@6.5
@6
3
Kroc Row
1 Set
4 Sets
5 Reps
5 Reps
@6.5
@6
4
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@8
5
Hanging Leg Raise
3 Sets
10 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
@6.5
@6
2
Overhead Press (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
@6.5
@6
3
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
8 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
@6.5
@6
2
Bench Press (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
@6.5
@6
3
Kroc Row
5 Sets
5 Reps
@6
4
Back Extension (Weighted)
5 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@8