logo
BoostcampPNG

Guts PPLWP

by Daven L.

Program Description

🔹 Progression Rules in 5×5 Add weight each workout Squat: +5 lb (2.5 kg) every workout Bench Press, Overhead Press, Barbell Row: +5 lb (2.5 kg) every workout Deadlift: +10 lb (5 kg) every workout → Since you train 3x/week, this adds up to ~15 lb/week on squats and ~30 lb/week on deadlifts in the early stages. If you fail a lift (can’t get 5×5 with good form): Retry the same weight at your next session. If you fail 3 times in a row, deload (reduce the weight by 10%) and build back up. Deloads are part of the plan They allow recovery and give you momentum to break past sticking points. The idea is you’ll come back stronger after a reset. When it gets really heavy You’ll eventually stop being able to add weight every workout. At that point, the program suggests switching to 3×5 instead of 5×5 to reduce fatigue and allow progress.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 18, 2025 10:43
  • Last Edited
    Sep 18, 2025 10:47
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Triceps
11.5%
Abs
8.9%
Glutes
8.7%
Chest
8.1%
Upper Back
7.6%
Biceps
6.1%
Front Delts
6.1%
Hamstrings
5.5%
Middle Delts
5.4%
Lats
5.1%
Rear Delts
4.1%
Adductors
2.9%
Abductors
2.3%
Calves
2.3%
Lower Back
1.5%
Forearms
1.5%
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
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
Deadlift (Barbell)
5
5 reps
+5 lbs
2
Dumbbell Row
3
10-12 reps
+5 lbs
3
Chest Supported Row (Dumbbell)
3
8-10 reps
+5 lbs
4
Pullover (EZ Bar)
3
12-15 reps
+5 lbs
5
Hammer Curl (Dumbbell)
3
10-12 reps
+5 lbs
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
+5 lbs
2
Barbell Row
3
10-12 reps
+5 lbs
3
Pull-Up (Weighted)
3
10-12 reps
+2.5 lbs
4
Inverse Zottman DB Curl
3
10-12 reps
+5 lbs
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
6
Shrug (Barbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
+5 lbs
2
Dumbbell Row
3
10-12 reps
+5 lbs
3
Chest Supported Row (Dumbbell)
3
8-10 reps
+5 lbs
4
Pullover (EZ Bar)
3
12-15 reps
+5 lbs
5
Hammer Curl (Dumbbell)
3
10-12 reps
+5 lbs
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
+5 lbs
2
Barbell Row
3
10-12 reps
+5 lbs
3
Pull-Up (Weighted)
3
10-12 reps
+2.5 lbs
4
Inverse Zottman DB Curl
3
10-12 reps
+5 lbs
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
6
Shrug (Barbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
+5 lbs
2
Dumbbell Row
3
10-12 reps
+5 lbs
3
Chest Supported Row (Dumbbell)
3
8-10 reps
+5 lbs
4
Pullover (EZ Bar)
3
12-15 reps
+5 lbs
5
Hammer Curl (Dumbbell)
3
10-12 reps
+5 lbs
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
+5 lbs
2
Barbell Row
3
10-12 reps
+5 lbs
3
Pull-Up (Weighted)
3
10-12 reps
+2.5 lbs
4
Inverse Zottman DB Curl
3
10-12 reps
+5 lbs
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
6
Shrug (Barbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
+5 lbs
2
Dumbbell Row
3
10-12 reps
+5 lbs
3
Chest Supported Row (Dumbbell)
3
8-10 reps
+5 lbs
4
Pullover (EZ Bar)
3
12-15 reps
+5 lbs
5
Hammer Curl (Dumbbell)
3
10-12 reps
+5 lbs
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
+5 lbs
2
Barbell Row
3
10-12 reps
+5 lbs
3
Pull-Up (Weighted)
3
10-12 reps
+2.5 lbs
4
Inverse Zottman DB Curl
3
10-12 reps
+5 lbs
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
6
Shrug (Barbell)
3
10-12 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+5 lbs
2
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
4
Skull Crusher (Dumbbell)
3
8 reps
+5 lbs
5
JM Press
2
8-10 reps
+5 lbs
6
Sit Up
3
10-12 reps
+1 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+5 lbs
2
Y Raise (Dumbbell)
3
10-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-10 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Ab Wheel
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+5 lbs
2
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
4
Skull Crusher (Dumbbell)
3
8 reps
+5 lbs
5
JM Press
2
8-10 reps
+5 lbs
6
Sit Up
3
10-12 reps
+1 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+5 lbs
2
Y Raise (Dumbbell)
3
10-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-10 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Ab Wheel
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+5 lbs
2
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
4
Skull Crusher (Dumbbell)
3
8 reps
+5 lbs
5
JM Press
2
8-10 reps
+5 lbs
6
Sit Up
3
10-12 reps
+1 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+5 lbs
2
Y Raise (Dumbbell)
3
10-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-10 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Ab Wheel
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+5 lbs
2
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
4
Skull Crusher (Dumbbell)
3
8 reps
+5 lbs
5
JM Press
2
8-10 reps
+5 lbs
6
Sit Up
3
10-12 reps
+1 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+5 lbs
2
Y Raise (Dumbbell)
3
10-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-10 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Ab Wheel
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+5 lbs
2
Reverse Nordic Curl
3
8-10 reps
RPE 9
3
Hip Abduction (Band)
3
10 reps
RPE 9
4
Platz Squat
3
10-12 reps
+5 lbs
5
Standing Calf Raise
3
12-15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+5 lbs
2
Reverse Nordic Curl
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
+5 lbs
4
Hip Abduction (Band)
3
10-12 reps
+5 lbs
5
Platz Squat
3
10-12 reps
+5 lbs
6
Standing Calf Raise
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+5 lbs
2
Reverse Nordic Curl
3
8-10 reps
RPE 9
3
Hip Abduction (Band)
3
10 reps
RPE 9
4
Platz Squat
3
10-12 reps
+5 lbs
5
Standing Calf Raise
3
12-15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+5 lbs
2
Reverse Nordic Curl
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
+5 lbs
4
Hip Abduction (Band)
3
10-12 reps
+5 lbs
5
Platz Squat
3
10-12 reps
+5 lbs
6
Standing Calf Raise
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+5 lbs
2
Reverse Nordic Curl
3
8-10 reps
RPE 9
3
Hip Abduction (Band)
3
10 reps
RPE 9
4
Platz Squat
3
10-12 reps
+5 lbs
5
Standing Calf Raise
3
12-15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+5 lbs
2
Reverse Nordic Curl
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
+5 lbs
4
Hip Abduction (Band)
3
10-12 reps
+5 lbs
5
Platz Squat
3
10-12 reps
+5 lbs
6
Standing Calf Raise
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+5 lbs
2
Reverse Nordic Curl
3
8-10 reps
RPE 9
3
Hip Abduction (Band)
3
10 reps
RPE 9
4
Platz Squat
3
10-12 reps
+5 lbs
5
Standing Calf Raise
3
12-15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+5 lbs
2
Reverse Nordic Curl
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
+5 lbs
4
Hip Abduction (Band)
3
10-12 reps
+5 lbs
5
Platz Squat
3
10-12 reps
+5 lbs
6
Standing Calf Raise
3
10-12 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
2
Seated Overhead Press (Barbell)
2
8-12 reps
+5 lbs
3
Incline Curl (Dumbbell)
3
10-12 reps
+5 lbs
4
French Press
3
10 reps
+5 lbs
5
Preacher Curl (Barbell)
2
12-15 reps
+5 lbs
6
Tricep Kickback
2
12-15 reps
+5 lbs
7
Lying Leg Raise
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
2
Seated Overhead Press (Barbell)
3
8-12 reps
+5 lbs
3
Skull Crusher (Barbell)
3
10-12 reps
+5 lbs
4
Spider Curl
3
10-12 reps
+5 lbs
5
JM Press
2
12-15 reps
+5 lbs
6
Incline Curl (Dumbbell)
2
12-15 reps
+5 lbs
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
2
Seated Overhead Press (Barbell)
2
8-12 reps
+5 lbs
3
Incline Curl (Dumbbell)
3
10-12 reps
+5 lbs
4
French Press
3
10 reps
+5 lbs
5
Preacher Curl (Barbell)
2
12-15 reps
+5 lbs
6
Tricep Kickback
2
12-15 reps
+5 lbs
7
Lying Leg Raise
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
2
Seated Overhead Press (Barbell)
3
8-12 reps
+5 lbs
3
Skull Crusher (Barbell)
3
10-12 reps
+5 lbs
4
Spider Curl
3
10-12 reps
+5 lbs
5
JM Press
2
12-15 reps
+5 lbs
6
Incline Curl (Dumbbell)
2
12-15 reps
+5 lbs
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
2
Seated Overhead Press (Barbell)
2
8-12 reps
+5 lbs
3
Incline Curl (Dumbbell)
3
10-12 reps
+5 lbs
4
French Press
3
10 reps
+5 lbs
5
Preacher Curl (Barbell)
2
12-15 reps
+5 lbs
6
Tricep Kickback
2
12-15 reps
+5 lbs
7
Lying Leg Raise
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
2
Seated Overhead Press (Barbell)
3
8-12 reps
+5 lbs
3
Skull Crusher (Barbell)
3
10-12 reps
+5 lbs
4
Spider Curl
3
10-12 reps
+5 lbs
5
JM Press
2
12-15 reps
+5 lbs
6
Incline Curl (Dumbbell)
2
12-15 reps
+5 lbs
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
2
Seated Overhead Press (Barbell)
2
8-12 reps
+5 lbs
3
Incline Curl (Dumbbell)
3
10-12 reps
+5 lbs
4
French Press
3
10 reps
+5 lbs
5
Preacher Curl (Barbell)
2
12-15 reps
+5 lbs
6
Tricep Kickback
2
12-15 reps
+5 lbs
7
Lying Leg Raise
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
2
Seated Overhead Press (Barbell)
3
8-12 reps
+5 lbs
3
Skull Crusher (Barbell)
3
10-12 reps
+5 lbs
4
Spider Curl
3
10-12 reps
+5 lbs
5
JM Press
2
12-15 reps
+5 lbs
6
Incline Curl (Dumbbell)
2
12-15 reps
+5 lbs
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Dumbbell Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs
4
Pullover (EZ Bar)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
+5 lbs
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
+5 lbs
4
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
5
JM Press
1 Set
1 Set
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
6
Sit Up
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+1 lbs
+1 lbs
+1 lbs
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Reverse Nordic Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
3
Hip Abduction (Band)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4
Platz Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
5
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
+5 lbs
Day 4
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Seated Overhead Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
4
French Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
5
Preacher Curl (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
6
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
7
Lying Leg Raise
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@9
@9
@9