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Mahmut 5x5

by Talha
3 athletes joined

Program Description

Do what Khubza said and become a strong kebab. Last exercise of each day is 5x10. Day 3 Lat raises optional. Maybe hamstring curl first

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2024 11:01
  • Last Edited
    Jun 18, 2025 11:36

Summary

Transform your strength training with the Mahmut 5x5 program, a focused 12-week journey designed for serious lifters. Train three days a week with a powerful combination of compound and isolation exercises, including barbell bench presses and squats, to build muscle and enhance overall strength. Each session is structured to maximize intensity and effectiveness, ensuring you push your limits and achieve your fitness goals. Get ready to elevate your performance and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Chest
11.2%
Biceps
11.2%
Front Delts
10.2%
Quadriceps
9.7%
Lats
8.7%
Upper Back
7.8%
Hamstrings
7.8%
Middle Delts
7.3%
Glutes
4.9%
Adductors
1.9%
Forearms
1.5%
Abs
1.5%
Lower Back
1%
Rear 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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
5 Sets
5 Reps
-
2
Bent Over Row (Barbell)
5 Sets
5 Reps
-
3
Bicep Curl (Dumbbell)
5 Sets
10 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
5 Sets
5 Reps
-
3
Dip (Assisted)
3 Sets
5 Reps
-
4
Tricep Pushdown (Cable)
5 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Leg Extension
5 Sets
5 Reps
-
3
Hamstring Curl
5 Sets
10 Reps
-
4
Overhead Press (Barbell)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
5 Sets
10 Reps
-