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5 pro bbb plus

by Julio P.
1 athletes joined

Program Description

**5 Pro BBB Plus** is a comprehensive 6-week strength training program designed to elevate your lifting game. With 24 sessions packed into just six weeks, you'll focus on foundational barbell movements like squats, deadlifts, and bench presses, supplemented with accessory exercises to enhance your overall strength and muscle definition. Each workout is structured to maximize intensity and volume, ensuring you push your limits while building a solid physique. Get ready to transform your training and achieve your fitness goals with this expertly crafted program!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 13, 2026 03:27
  • Last Edited
    Feb 14, 2026 03:36
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Quadriceps
11%
Front Delts
10.4%
Triceps
10.1%
Glutes
9.5%
Hamstrings
9.5%
Abs
9.3%
Lats
8.8%
Biceps
4.6%
Middle Delts
4.4%
Chest
4.4%
Adductors
2.2%
Lower Back
1.8%
Forearms
1.3%
Rear Delts
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bent Over Row (Barbell)
5
5-8 reps
RPE 9
3
Overhead Press (Barbell)
5
10 reps
60%
4
Pull-Up (Neutral Grip, Bodyweight)
5
8-12 reps
RPE 9
5
Face Pull
3
15-25 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bent Over Row (Barbell)
5
5-8 reps
RPE 9
3
Overhead Press (Barbell)
5
10 reps
65%
4
Pull-Up (Neutral Grip, Bodyweight)
5
8-12 reps
RPE 9
5
Face Pull
3
15-25 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Bent Over Row (Barbell)
5
5-8 reps
RPE 9
3
Overhead Press (Barbell)
5
10 reps
65%
4
Pull-Up (Neutral Grip, Bodyweight)
5
8-12 reps
RPE 9
5
Face Pull
3
15-25 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Bent Over Row (Barbell)
5
5-8 reps
RPE 9
3
Overhead Press (Barbell)
5
10 reps
70%
4
Pull-Up (Neutral Grip, Bodyweight)
5
8-12 reps
RPE 9
5
Face Pull
3
15-25 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bent Over Row (Barbell)
5
5-8 reps
RPE 9
3
Overhead Press (Barbell)
5
10 reps
70%
4
Pull-Up (Neutral Grip, Bodyweight)
5
8-12 reps
RPE 9
5
Face Pull
3
15-25 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
95%
2
Bent Over Row (Barbell)
5
5-8 reps
RPE 9
3
Overhead Press (Barbell)
5
10 reps
70%
4
Pull-Up (Neutral Grip, Bodyweight)
5
8-12 reps
RPE 9
5
Face Pull
3
15-25 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Deadlift (Barbell)
3
10 reps
60%
3
Hanging Leg Raise
3
10-20 reps
RPE 9.5
4
Kettlebell Swing
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Deadlift (Barbell)
3
10 reps
65%
3
Hanging Leg Raise
3
10-20 reps
RPE 9.5
4
Kettlebell Swing
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Deadlift (Barbell)
3
10 reps
65%
3
Hanging Leg Raise
3
10-20 reps
RPE 9.5
4
Kettlebell Swing
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Deadlift (Barbell)
3
10 reps
70%
3
Hanging Leg Raise
3
10-20 reps
RPE 9.5
4
Kettlebell Swing
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Hanging Leg Raise
3
10-20 reps
RPE 9.5
4
Kettlebell Swing
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
95%
2
Deadlift (Barbell)
3
10 reps
70%
3
Hanging Leg Raise
3
10-20 reps
RPE 9.5
4
Kettlebell Swing
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
85%
2
Pull-Up (Weighted)
5
4-6 reps
RPE 9
3
Kroc Row
5
10-20 reps
RPE 8
4
Ring Dip
5
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
6
Face Pull
3
15-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
85%
2
Pull-Up (Weighted)
5
4-6 reps
RPE 9
3
Kroc Row
5
10-20 reps
RPE 8
4
Ring Dip
5
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
6
Face Pull
3
15-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
90%
2
Pull-Up (Weighted)
5
4-6 reps
RPE 9
3
Kroc Row
5
10-20 reps
RPE 8
4
Ring Dip
5
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
6
Face Pull
3
15-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
90%
2
Pull-Up (Weighted)
5
4-6 reps
RPE 9
3
Kroc Row
5
10-20 reps
RPE 8
4
Ring Dip
5
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
6
Face Pull
3
15-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
85%
2
Pull-Up (Weighted)
5
4-6 reps
RPE 9
3
Kroc Row
5
10-20 reps
RPE 8
4
Ring Dip
5
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
6
Face Pull
3
15-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
95%
2
Pull-Up (Weighted)
5
4-6 reps
RPE 9
3
Kroc Row
5
10-20 reps
RPE 8
4
Ring Dip
5
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
6
Face Pull
3
15-25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
60%
3
Kettlebell Swing
4
20-40 reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
65%
3
Kettlebell Swing
4
20-40 reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
65%
3
Kettlebell Swing
4
20-40 reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
70%
3
Kettlebell Swing
4
20-40 reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
70%
3
Kettlebell Swing
4
20-40 reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
70%
3
Kettlebell Swing
4
20-40 reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 9
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Hanging Leg Raise
3 Sets
10-20 Reps
@9.5
4
Kettlebell Swing
3 Sets
15-20 Reps
@9
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
85%
2
Pull-Up (Weighted)
5 Sets
4-6 Reps
@9
3
Kroc Row
5 Sets
10-20 Reps
@8
4
Ring Dip
5 Sets
8-12 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@8
6
Face Pull
3 Sets
15-25 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
60%
3
Kettlebell Swing
4 Sets
20-40 Reps
@8
4
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
85%
2
Bent Over Row (Barbell)
5 Sets
5-8 Reps
@9
3
Overhead Press (Barbell)
5 Sets
10 Reps
60%
4
Pull-Up (Neutral Grip, Bodyweight)
5 Sets
8-12 Reps
@9
5
Face Pull
3 Sets
15-25 Reps
@8.5
6
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
@8