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5x6 plan

by Keebin

Program Description

Workouts that I enjoy and sharing it with others

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 14, 2025 02:54
  • Last Edited
    Jun 18, 2025 08:54

Summary

The 5x6 plan is a focused 6-week program designed for serious lifters looking to build strength and muscle. Committing to five days a week, you'll engage in a variety of compound and isolation exercises, including the Incline Bench Press and Skull Crushers, ensuring a comprehensive workout for your upper body. Each session is crafted to challenge your limits, with targeted rep ranges and RPE guidelines to maximize your gains. Equip your garage gym and get ready to elevate your training to the next level!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
2
Push Up (Weighted)
3
8-10 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
5-7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
2
Push Up (Weighted)
3
8-10 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
5-7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
2
Push Up (Weighted)
3
8-10 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
5-7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
2
Push Up (Weighted)
3
8-10 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
5-7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
2
Push Up (Weighted)
3
8-10 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
5-7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
2
Push Up (Weighted)
3
8-10 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
5-7 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 7
4
Standing Pullover (Cable)
3
8-10 reps
RPE 7
5
Pullover (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 7
4
Standing Pullover (Cable)
3
8-10 reps
RPE 7
5
Pullover (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 7
4
Standing Pullover (Cable)
3
8-10 reps
RPE 7
5
Pullover (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 7
4
Standing Pullover (Cable)
3
8-10 reps
RPE 7
5
Pullover (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 7
4
Standing Pullover (Cable)
3
8-10 reps
RPE 7
5
Pullover (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 7
4
Standing Pullover (Cable)
3
8-10 reps
RPE 7
5
Pullover (Dumbbell)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
-
2
Shrug (Dumbbell)
3
10-12 reps
RPE 6.5
3
Face Pull
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
-
2
Shrug (Dumbbell)
3
10-12 reps
RPE 6.5
3
Face Pull
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
-
2
Shrug (Dumbbell)
3
10-12 reps
RPE 6.5
3
Face Pull
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
-
2
Shrug (Dumbbell)
3
10-12 reps
RPE 6.5
3
Face Pull
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
-
2
Shrug (Dumbbell)
3
10-12 reps
RPE 6.5
3
Face Pull
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
-
2
Shrug (Dumbbell)
3
10-12 reps
RPE 6.5
3
Face Pull
3
8-10 reps
RPE 7
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
3
Lying Leg Curl
3
8-10 reps
RPE 7
4
Standing Calf Raise
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
3
Lying Leg Curl
3
8-10 reps
RPE 7
4
Standing Calf Raise
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
3
Lying Leg Curl
3
8-10 reps
RPE 7
4
Standing Calf Raise
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
3
Lying Leg Curl
3
8-10 reps
RPE 7
4
Standing Calf Raise
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
3
Lying Leg Curl
3
8-10 reps
RPE 7
4
Standing Calf Raise
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 7
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
3
Lying Leg Curl
3
8-10 reps
RPE 7
4
Standing Calf Raise
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-1 mins
RPE 7
2
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
3
Sit Up
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-1 mins
RPE 7
2
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
3
Sit Up
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-1 mins
RPE 7
2
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
3
Sit Up
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-1 mins
RPE 7
2
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
3
Sit Up
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-1 mins
RPE 7
2
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
3
Sit Up
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-1 mins
RPE 7
2
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
3
Sit Up
3
8-10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7
2
Push Up (Weighted)
3 Sets
8-10 Reps
@7
3
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@7
4
Bench Press (Barbell)
3 Sets
5-7 Reps
@7
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
2
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@7
3
Lat Pulldown
3 Sets
8-10 Reps
@7
4
Standing Pullover (Cable)
3 Sets
8-10 Reps
@7
5
Pullover (Dumbbell)
3 Sets
8-10 Reps
@7
Day 3
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7
-
2
Shrug (Dumbbell)
3 Sets
10-12 Reps
@6.5
3
Face Pull
3 Sets
8-10 Reps
@7
4
Lateral Raise (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@6.5
@7
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@6.5
@7
Day 4
1
Squat (Barbell)
3 Sets
5-7 Reps
@7
2
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@7
3
Lying Leg Curl
3 Sets
8-10 Reps
@7
4
Standing Calf Raise
3 Sets
8-10 Reps
@7
Day 5
1
Plank (Weighted)
3 Sets
0.5-1 mins
@7
2
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@7
3
Sit Up
3 Sets
8-10 Reps
@7