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5x5

by Bhavin S.

Program Description

Increase 2.5 - 5 lb weight on first three exercises every workout. If all reps in all sets are not completed with current weight, DELOAD:::: Lower the weight by 10 lbs and then start with 5 Reps, Next workout 6 Reps, Then 7,8,9. Once reach 9, lets go back to 5 x5 with current weight + 5lb.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2026 09:32
  • Last Edited
    Jan 22, 2026 02:52
Muscle Engagement
Front
Back
MuscleSet
Abs
11%
Upper Back
11%
Quadriceps
10%
Glutes
10%
Hamstrings
10%
Lats
10%
Triceps
9%
Biceps
9%
Chest
5%
Front Delts
5%
Forearms
3%
Adductors
2.5%
Lower Back
2.5%
Cardio
1.3%
Middle Delts
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Bent Over Row (Barbell)
5
5 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Skull Crusher (Dumbbell)
3
10 reps
-
4C
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Standing Shoulder Press (Barbell)
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
5
5 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Skull Crusher (Dumbbell)
3
10 reps
-
4C
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Bent Over Row (Barbell)
5
5 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Skull Crusher (Dumbbell)
3
10 reps
-
4C
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Standing Shoulder Press (Barbell)
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
5
5 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Skull Crusher (Dumbbell)
3
10 reps
-
4C
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Bent Over Row (Barbell)
5
5 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Skull Crusher (Dumbbell)
3
10 reps
-
4C
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Standing Shoulder Press (Barbell)
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
5
5 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Skull Crusher (Dumbbell)
3
10 reps
-
4C
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Bent Over Row (Barbell)
5
5 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Skull Crusher (Dumbbell)
3
10 reps
-
4C
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Standing Shoulder Press (Barbell)
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
5
5 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Skull Crusher (Dumbbell)
3
10 reps
-
4C
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Standing Shoulder Press (Barbell)
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
5
5 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Bent Over Row (Barbell)
5
5 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Standing Shoulder Press (Barbell)
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
5
5 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Bent Over Row (Barbell)
5
5 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Standing Shoulder Press (Barbell)
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
5
5 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Bent Over Row (Barbell)
5
5 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Standing Shoulder Press (Barbell)
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
5
5 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Bent Over Row (Barbell)
5
5 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Bent Over Row (Barbell)
5
5 reps
RPE 8
4A
Bicep Curl Up Hammer Down (Dumbbell)
3
10 reps
-
4B
Flip-Grip Twist Tricep Kickbacks
3
10 reps
-
4C
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
5 reps
RPE 8
2
Standing Shoulder Press (Barbell)
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
5
5 reps
RPE 8
4A
Bicep Curl Up Hammer Down (Dumbbell)
3
10 reps
-
4B
Flip-Grip Twist Tricep Kickbacks
3
10 reps
-
4C
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Bent Over Row (Barbell)
5
5 reps
RPE 8
4A
Bicep Curl Up Hammer Down (Dumbbell)
3
10 reps
-
4B
Flip-Grip Twist Tricep Kickbacks
3
10 reps
-
4C
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
5 reps
RPE 8
2
Standing Shoulder Press (Barbell)
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
5
5 reps
RPE 8
4A
Bicep Curl Up Hammer Down (Dumbbell)
3
10 reps
-
4B
Flip-Grip Twist Tricep Kickbacks
3
10 reps
-
4C
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Bent Over Row (Barbell)
5
5 reps
RPE 8
4A
Bicep Curl Up Hammer Down (Dumbbell)
3
10 reps
-
4B
Flip-Grip Twist Tricep Kickbacks
3
10 reps
-
4C
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
5 reps
RPE 8
2
Standing Shoulder Press (Barbell)
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
5
5 reps
RPE 8
4A
Bicep Curl Up Hammer Down (Dumbbell)
3
10 reps
-
4B
Flip-Grip Twist Tricep Kickbacks
3
10 reps
-
4C
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Bent Over Row (Barbell)
5
5 reps
RPE 8
4A
Bicep Curl Up Hammer Down (Dumbbell)
3
10 reps
-
4B
Flip-Grip Twist Tricep Kickbacks
3
10 reps
-
4C
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
5 reps
RPE 8
2
Standing Shoulder Press (Barbell)
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
5
5 reps
RPE 8
4A
Bicep Curl Up Hammer Down (Dumbbell)
3
10 reps
-
4B
Flip-Grip Twist Tricep Kickbacks
3
10 reps
-
4C
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
4A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4C
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 2
1
Cardio
1 Set
AMRAP
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
2
Standing Shoulder Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4C
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 4
1
Cardio
1 Set
AMRAP
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
4A
Bicep Curl Up Hammer Down (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4B
Flip-Grip Twist Tricep Kickbacks
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4C
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-