Program Description
**5x5+** is an 8-week powerbuilding program designed to maximize strength and muscle gains through a structured approach to lifting. With 24 sessions spread across the weeks, you’ll engage in compound movements like squats, bench presses, and deadlifts, focusing on building foundational strength while incorporating accessory work for balanced development. Suitable for novice to intermediate lifters, this program is perfect for those looking to elevate their training in a garage gym setting. Get ready to push your limits and transform your physique!
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 31, 2025 04:53
- Last EditedAug 01, 2025 10:28
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Pull-Up (Weighted)
3
8-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
5
5 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Pull-Up (Weighted)
3
8-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
5
5 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Pull-Up (Weighted)
3
8-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
5
5 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Pull-Up (Weighted)
3
8-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
5
5 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
5
5 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Pull-Up (Weighted)
3
8-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
5
5 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Pull-Up (Weighted)
3
8-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
5
5 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Pull-Up (Weighted)
3
8-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
5
5 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Pull-Up (Weighted)
3
8-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Pull-Up (Weighted)
3
8-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
5
5 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Pull-Up (Weighted)
3
8-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
5
5 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Pull-Up (Weighted)
3
8-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
5
5 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
5 reps
-
4
Pull-Up (Weighted)
3
8-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
5
5 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
3
8-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)5 Sets
5 Reps
-
2
Bench Press (Barbell)5 Sets
5 Reps
-
3
Barbell Row5 Sets
5 Reps
-
4
Pull-Up (Weighted)3 Sets
8-10 Reps
-
5
Skull Crusher (Dumbbell)3 Sets
8-10 Reps
-
Day 2
1
Front Squat (Barbell)5 Sets
5 Reps
-
2
Overhead Press (Barbell)5 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)5 Sets
5 Reps
-
4
Dip (Weighted)3 Sets
8-10 Reps
-
5
Incline Curl (Dumbbell)3 Sets
8-10 Reps
-
Day 3
1
Squat (Barbell)5 Sets
5 Reps
-
2
Bench Press (Barbell)5 Sets
5 Reps
-
3
Barbell Row5 Sets
5 Reps
-
4
Pull-Up (Weighted)3 Sets
8-10 Reps
-
5
Skull Crusher (Dumbbell)3 Sets
8-10 Reps
-