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BoostcampPNG

Stronglifts 5x5

by Dean Daoud

Program Description

Build strength by focusing on the core lifts: Squat, Bench Press, Bent Over Row, Overhead Press and Deadlifts

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 27, 2025 04:02
  • Last Edited
    May 28, 2025 05:36
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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
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Pull-Up (Weighted)
5
5 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Military Press (Barbell)
5 Sets
5 Reps
@8.5
3
Deadlift (Barbell)
1 Set
5 Reps
@8.5
4
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@10
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
3
Barbell Row
5 Sets
5 Reps
@8.5
4
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@10
5
Pull-Up (Weighted)
5 Sets
5 Reps
-
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@10
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@10
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
3
Barbell Row
5 Sets
5 Reps
@8.5
4
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@10
5
Pull-Up (Weighted)
5 Sets
5 Reps
-
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@10
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@10